You want those Ass big? Do this exercise

Ten exercises to get your butts up.

1. Squats: Stand with your feet about hips-width apart. Keeping your chest high and knees behind your toes, bend your knees and sink your butt down until your thighs are nearly parallel to the floor. Then push up through your heels to come back up to standing position. That's one rep.

2. Squat to Alternating Cross-back Lunge:
Stand with your feet about hips-width apart. Keeping your chest high and knees behind your toes, bend your knees and sink your butt down until your thighs are nearly parallel to the floor. Then push up through your heels to come back up to standing position, lift your right foot off the floor, and step back and to the left. Keeping your right knee behind your right toes and your shoulders stacked above your hips, bend both knees to lower your body straight down toward the floor. When your front thigh is nearly parallel to the floor, push up through your front heel and bring your right foot back to starting position. Do another squat, then lunge to the opposite side, this time stepping back with your left leg and pushing through your right heel to come back to starting position. That's one rep.

3. Lunge Squats: Stand with your feet about hips-width apart. Keeping your shoulders stacked over your hips, lift your right foot off she floor and take a large step backward. Keep your left knee behind your left toes as you bend both knees and lower your body straight down toward the floor. When your front thigh is nearly parallel to the floor, push up through
your front heel to straighten both legs. That's one rep. Complete up to 15 reps, then do the same number of reps on the opposite side.

4. Alternating Lunge Jumps: Stand with your feet about hips-width apart. Keeping your shoulders stacked over your hips, lift your right foot off the floor and take a large step backward. Keep your left knee behind your left toes as you bend both knees and lower your body straight down toward the floor. When your front thigh is nearly parallel to the floor, push up through your front heel and back toes, and explode into a jump. Reverse front and back legs in the air so you land with your right foot in front and your left foot
behind you. Lower straight down toward the floor, and jump back to starting position to complete one rep.

 

5. Box Step-Ups: Stand in front of a step, box, or sturdy side table with your feet about hips-width apart. Place your right foot in the center of the box and press up into your heel to step up onto the box. Straighten the right leg as you bring your left knee up to your chest. Step back down to complete one rep. Repeat up to 15 times, then do the same number of reps on the opposite side.

6. Box Jumps: Bend your knees and bring your arms forward, then swing the arms backward for momentum as you jump both feet up onto the box. Stand up straight, then jump or step down, and land with soft knees to complete one rep.

7. Standing Rear Leg Lifts: Stand about one foot behind a chair and place both hands lightly on the back of the chair. Keeping your left leg straight, lift your left foot off the ground. Point the toes as you engage your butt and drive the leg straight out behind you. Bring it back down with control to complete one rep. Repeat up to 15 times, then do the same number of reps on the opposite side.

8. Hydrant Kickbacks: Get onto your hands and knees with the tops of your feet on the floor, your shoulders stacked over your wrists, and your hips stacked over your knees. Keeping both knees at 90 degree angles,engage your butt as you drive your right heel straight up to the ceiling. Release it to starting position with control to complete one rep. Repeat up to 15 times, then do the same number of reps on the opposite side.

 

9. Hydrant Heel Pulses: Get onto your hands and knees with the tops of your feet on the floor, your shoulders stacked over your wrists, and your hips stacked over your knees. Keeping both knees at 90-degree angles, engage your butt as you drive your right heel straight up toward the ceiling, stopping when your knee is nearly level with your hip. From this position, engage your butt and drive the elevated heel straight up about six inches. With control, lower about six inches to complete one rep. Repeat up to 15 times, then
do the same number of reps on the opposite side.

10. Hydrant Rear Extensions: Get onto your hands and knees with the tops of your feet on the floor, your shoulders stacked over your wrists, and your hips stacked over your knees. Engage your butt as you extend your right leg and drive your right heel straight up toward the ceiling. Lower the leg and bend the knee to return to starting position, and complete one rep. Repeat up to 15 times, then do the same number of reps on the opposite side.

You can do this once, try it regularly for one month stretch at least and thank us later.