Best Butt Exercises: Kika Pulse
BEST BUTT EXERCISES: THE TRIO
The trio are three powerful exercises to build and define your booty. Try them separately or pair together in different combinations for more bum burn. This exercise has a pure glutes focus although you will engage your core and upper body in order to balance.
Form:
- Try to stay on toes and keep chest upright with shoulders back
- Knees should point out to either side
- Engage abs to protect lower back and avoid falling forward too far
Movement:
From a turnout (heels together + toes facing away from center) rise up onto the toes and then sink down into a low squat position. Keeping hips ALWAYS above heels (never touching or booty dropping) begin to pulse upward and downward.
Suggested Workout:
Reps: Try x10, 3 sets with minimal rest between
Time: 15 seconds beginners, 30 seconds intermediate to advanced, optional 2nd set
Modifications - Beginner:
Avoid sitting too low and/or try keeping feet flat (not on toes) with small space between heels
Modifications - Advanced:
Increase your time intervals and/or add a low isometric hold (not moving) for a few extra seconds after each set.
See the other two bum exercises of the trio:
Straight Quatro Apoio & Hamstring Curl
Elevated Pontinho
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