Booty Beautiful: ways to get rid of a flat butt

Bored of those flat, boring glutes and looking for a well-rounded one? Kim Kardashian’s recent photoshoot balancing a champagne glass on her bare butt went viral. Now, it’s not difficult to get a great butt. You just need a few right steps to set you on the right path. Here are five simple ways to get rid of a flat butt.
—Naveen is a fitness trainer at Zen Sports and Fitness

Swiss Ball Glute Raises

• Lie face down with the hips on the edge of the Swiss ball, the legs straight with toes away from the floor and with arms on the ground in a push up position.
• Squeeze your glutes and raise the legs as much as possible towards the ceiling. Exhale as you perform this movement.
• With maximum contraction, slowly lower the leg to the starting position. Inhale as you perform this movement.
• Repeat 8-10 reps of three sets.

Standing Glute Kickbacks with Resistance band

• Start by wrapping the resistance band around the right foot and stand straight holding onto the wall or the machine to which the band is wrapped.
• Slowly extend your right leg with the kicking back motion. Exhale as you perform this movement.
• Slowly return back to the starting position. Inhale as you perform this movement.
• Continue the same for the other leg. Repeat 8-10 reps of three sets.

Dumbbell Lateral Lunge

• Begin by standing with dumbbells in hand on your sides.
• Place your feet at your shoulder width apart.
• Start by slowly lunging to one side (left or right) till your knee makes almost 90 degrees to the ground. Inhale as you perform this movement. Return back to the starting position. Exhale as you perform this movement.
• Continue the same on the other leg.
• Repeat 8-10 reps of three sets each.

Traditional barbell Squats

• This exercise is best performed inside a squat rack for safety purposes. Step under the bar and place it on the back of your shoulders. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
• Step away from the rack with the barbell. Feet should be shoulder width apart and ensure that the head is always straight.
• Start by slowly lowering the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the glutes cross the knee level. Inhale as you perform this movement.
• Raise the bar as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position. Exhale as you perform this movement.
• Repeat 8-10 reps of three set.

Stiffed Leg Dead Lifts

• Grasp a bar using an overhand grip (palms facing down).
• Stand with your torso straight and your legs spaced using a shoulder width and knees slightly bent
• Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Inhale as you perform this movement.
• Start bringing your torso up straight again by extending your hips until you are back at the starting position. Exhale as you perform this movement.
• Repeat 8-10 reps of three set.