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Beginners should aim for two sets of 10 to 15 repetitions. Extend the leg turned in straight and slighting behind the body, bend it back again. Your email address will not be published. On your hands and knees bend one leg behind you into a right angle and pulse the leg up to the ceiling. I hope to inspire you to be the best possible version of you!

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Slowly build up until you can perform a full set.

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Deep Squat and Side Lift x20 alternating squat down sinking your hips low and keeping back straight. Cross one leg behind the other and lunge down. Protein Coffee Smoothie Recipe. Your supporting leg, is also working hard, and will get tired as well. The extra resistance of the band will increase the resistance of this exercise, significantly increasing the toning effects on the butt. Start on your back with one leg straight up to ceiling. By adding rotations, you ensure that you work all three muscles to sculpt the butt from all angles.

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