Shakira’s Lower Body Workout For Perfectly Shaped And Toned Buttocks

--- advertisements ---

Recently, I found the secret of that Shakiricious butt! Of course, you have to be born with such curves, but if you don’t care from them properly, your buttocks will lose their firmness and elasticity. That’s why you need intense glutes workout to sculpt a firm and delicious butt.

As I said earlier, I found out about Shakira’s glutes workout routine, and I was like WOW! A few essential moves to sculpt such beautiful curves must be a dream!

--- advertisements ---

So, ladies, try out the next moves to get that perfectly shaped and toned butt, because summer is here and that bathing suit will formfit perfectly on your tush.

1. Passé Lunge

Image Credits: Passé Lunge

– Stand with your feet hip-distance apart, your spine neutral, and your shoulders back.
– Bend your left knee slightly and take a giant step back with your right foot so that you land with just your right toes touching the ground. Place your right hand on the ground for stability. Pause here for a moment in the deep lunge.
– In one quick motion, stand back up, and balance on your left leg as you drive your right leg forward and up toward your chest.
– Pause here for a moment. This is 1 rep.
– Do 16 reps. Switch legs and repeat.

2. Knee Repeater

Image Credits: Knee Repeater

– Stand up straight with your feet hip-distance apart, your spine neutral, and your shoulders back.
– Bend your left knee slightly and take a giant step back with your right foot so that you land with the ball of your foot on the ground. Place your right hand on the ground for stability. You should be in a low lunge position.
– Lean your torso forward and anchor your left foot firmly into the ground. Rest your left hand lightly on top of your left quad.
– In one quick motion, lift your right foot up and drive your knee forward and up toward your chest.
– Without pausing, drive your right leg back again to the lunge position. This is 1 rep.
– Do 16 reps with your right leg. Switch legs and do 16 reps with your left leg.

3. Band Kick

Image Credits: Band Kick

– Start on all fours with your knees under your hips and your hands directly under your shoulders. Loop the handles of a resistance band around your thumbs and press your palms down into the floor to secure the band. Angle your arms slightly forward, which will help create tension in the band during the next step.
– Bring the closed end of the band between your legs and loop it around the middle of your right foot.
– Lift your right leg up and flex your right foot as you kick your leg straight back until it’s completely straight.
– Bend your right knee and bring the leg back in toward your chest, pausing for a moment when the knee is in the starting position, directly under your hips. This is 1 rep.
– Do 20 reps. Switch legs and do 20 reps on the other side.

4. Band Pulse

Image Credits: Band Pulse

– Start on all fours with your knees under your hips and your hands directly under your shoulders. Loop the handles of a resistance band around your thumbs and press your palms down into the floor to secure the band. Angle your arms slightly forward, which will help create tension in the band during the next step.
– Bring the closed end of the band between your legs and loop it around the middle of your right foot.
– Lift your right leg up and flex your right foot as you kick your leg straight back until it’s completely straight.
– Bend your right knee and bring the leg back in toward your chest halfway, pausing for a moment when the knee is about six inches off the ground. This is 1 rep.
– Do 30 reps. Switch legs and do 30 reps on the other side.

5. Abductor Lift

Image Credits: Abductor Lift

– Start on your knees with your legs hip-distance apart.
– Grab your resistance band and grip one handle with your right thumb. Run the band under your right knee, and then lift your left leg and loop the band around the middle of your left foot. Hold the other handle with your left hand by your left hip. (You can also do this with no band.)
– Lean over toward your right side so that your right hand and right knee are on the floor, and your left leg and left hand are elevated. Your gaze should be focused down on your right hand.
– Straighten your left leg so that it’s a few inches below hip level and adjust the resistance band so there is tension against your left leg.
– Keeping you left leg straight, raise it up to hip level, pause for a moment, and then lower it back to starting position. This is 1 rep.
– Do 20 reps. Switch legs and do 20 reps on the other side.

6. Magic Circle

Image Credits: Magic Circle

– Get in the same starting position as the abductor lifts, with your right hand and right knee planted on the ground, your left leg raised a few inches below hip level, and your left arm bent so your hand is at your hip. (Again, you can do this with or without a resistance band.)
– Flexing your left foot, keeping you left leg straight, and keeping tension in the resistance band, raise your left leg up and move it in small circles. One circle is 1 rep.
– Do 10 reps forward and then 10 reps backward. Switch legs and do 10 reps in each direction on the other side.

Image Credits: Popsugar

--- advertisements ---
0 Comments

Leave a Comment