1. Clockwork Lunge:

How to Do:

  • Stand with hands on your hips and feet hip-width apart.
  • Take a big step forward with your right foot and lower down until your right leg is bent 90° and your left knee is nearly touching the floor. Push back up to starting position.
  • Take a big step to the right with your right foot, bending the right knee and keeping the left leg straight. Return to the starting position.
  • Take a big step back with your right foot. Lower until left leg is bent 90° and right knee is almost touching the floor.
  • Rep with the left foot, stepping to the front, then to the left side, then back. That’s one set. Do 15 sets.

2. Shifting Side Lunge:

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How to Do:

  • Stand normally with feet together, and holding the dumbbells by your side.
  • Take the right foot wide out, and lower into a side lunge, keeping the dumbbells on either side of your left foot.
  • Bend the left knee with maintaining the position, but shifting the weight to both legs and lowers into a wide squat, reaching for the floor in front of you.
  • Now, extend the alternate leg for side lunge, and perform the same that you did with your right leg.
  • Bring both legs together and stand up for the rep.

3. Side to Side Plies:

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How to Do:

  • While looking straight ahead, stand with feet wide apart.
  • Your toes should point about 45 degrees outward.
  • Rest your hands on the hips. Bend knees and lower hips as low to the ground as you can.
  • Keep shoulders and back straight. Hold this position for 30 seconds.
  • Now slowly straighten legs and slide left heel towards your right.
  • Then squeeze inner thighs together for 30 seconds.
  • Next, take a big step backward to the left and repeat the plies, sliding your right heel in. Repeat 10 times.

4. Resistance Band Butt Blaster:

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How to Do:

  • Kneel on floor and wrap band under right foot, and place hands down under shoulders holding handles against the floor.
  • Lift right knee off the floor slightly and push right foot back to extend leg straight against the band, squeezing your glute.
  • Release slowly bringing knee back in to a bent position.
  • Continue for desired reps and switch feet.

6. Plie Squat Into Side Kick:

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How to Do:

  • Stand with your feet a little wider than hip-width apart and turn your toes out.
  • Lower into a squat, placing your hands on your hips.
  • Lower into a squat, placing your hands on your hips.
  • Stand up, shifting the weight into your left leg, and lift your right leg off the floor.
  • Kick your right leg out to the side, trying to get it parallel to the floor.
  • Bring your leg back in and down, returning to the squat position.
  • That’s one rep. Do as many as you can in 30 seconds, then repeat with your left leg for 30 seconds.

7. Clam Shell Exercise:

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How to Do:

  • Sleep on the floor, on one side, with your elbows supporting your body, knees slightly bent and your basin in front.
  • Now, put your other hand on the hip and raise basin and buttocks, by holding the ankles together.
  • Spread your legs and hold in that position for 10 seconds (or as long as you can) and return to the initial position.
  • To crosscheck whether you’re performing this exercise correctly or not, see that you’re feeling your muscles working.
  • Try to perform at least 3 sets of 10 exercises each, on both the sides.

8. Single-leg Supine Hip Extension:

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How to Do:

  • While lying on your back with your arms outstretched to the side, and your right knee bent, and your left leg straight, raise your left leg a few inches off the floor.
  • Lift it to a point that it is in line with your right thigh and thrust your hips upward, attempting to form a straight line from your shoulders to the knees.
  • Pause for a couple of seconds, squeezing your glutes, then lower to starting position.
  • Do one set, then switch legs and repeat the same movement. This will tighten your butt.
  • Go for 3 sets of 15 repetitions.