I want a butt like Kim Kardashian’s

Comprehensive exercises to look like an American photo model. If you want to feel confident in a swimsuit, you need to take care of your body now. Trite, but true. Many girls and even not girls pay attention not only to a flat stomach, but also to the beautiful shape of the buttocks. That is why she deserves to work on herself. Especially for you, we together with Zlata Patrikeeva, a trainer of World Class Tagansky studio, have chosen the five best exercises that will help you tone your buttocks. By the way, you can do them both in the gym and at home. This makes them even cooler!

Classic squat with wide foot placement

This involves the inner thigh. Make sure your knees are pointed towards the toe, your abs are strong and your back is straight. Keep your thighs parallel to the floor.

Squat with medium foot placement

Work the major muscle groups of the legs. Squat until your hips are parallel with the floor, control your pelvis, strong abs and back (shoulder blades should be brought to the spine).

Lunges

Exercise for all major muscle groups: gluteal, front, rear shin. Do not forget to keep 90 ° in the knee joints. Perform almost to touch the floor. Tilt the body slightly forward, engage the gluteal muscles more. Also do not forget: strong abs, back straight.

Shoulder bridge

The main work – the back of the thigh, gluteal muscles, lower leg, may include abs and lumbar stabilizer muscles to hold the position. Aim for one straight line from shoulder to knee. Pause briefly at the top, tensing your glutes and lifting your pelvis upward as much as possible. Then lower down without touching the floor.

Complicated shoulder bridge. One leg up

The scheme of execution is the same. Raise the leg up as much as possible. For aesthetic beauty, you can pull the toe up.

How many times to perform?

Do 12-15 repetitions on the first approach, on the second – increase to 15-18, if you feel that the load is not enough. On the last one – 15-20. For simplicity, you can perform the standard 3 approaches of 15 reps. Lunges for each leg – 10-12 times, so that the total turns out to be more than 20. If you think that you are more endurance, then perform 15 times for each leg.

Do I have to do the whole complex?

For maximum effect, yes. So you will work well all the largest muscle groups of the legs. However, exercises can be done separately. For example, if you want to emphasize the gluteal muscles, then in one workout include lunges and shoulder bridges. let’s say in one workout include an emphasis on the gluteal muscles.

How often should I do the complex?

It would be good to set aside time for at least three workouts per week. You can also add exercises for other muscle groups, a cardio warm-up and a warm-down, or do small cardio inserts between rounds of exercises.