If you are over the 40s but you want to look sexy and firm your butt then this is an ideal article for you. Very often women at your age lose their energy and motivation for a workout. They give up the gym and their dream to be sexy. What they don’t know is that even without gym they can still gain a perfect body. There are many exercises which can be done home and give the same results we get in the gym. Here you can find a 10-minute butt workout plan for women over 40 which is consisted by easy exercises that you can do at your own home without any special equipment. The most important is to do them regularly for a period of two months and the results will be unbelievable.
1. Butt Kicks
You should start kneeling down and supporting your upper body with your forearms. Then lift and extend your right leg behind. Hold the pose for 10 seconds and then lower the knee without touching the floor and repeat the lift. Do this several times and then switch legs.
2. Glute Bridge
Start lying on the back with your hands by your sides and your knees bend. Your feet should be shoulder-width apart. Then lift your hips off the ground keeping your back straight. Hold this pose for few seconds and then slowly bring your hips back to the starting position.
Start with your feet shoulder-width apart, and your chest held up and out. Extend your hands straight out in front of you. Then sit back and down like you’re sitting on a chair. Lower down, so your thighs are parallel to the floor, with your knees over your ankles. Hold this position for few seconds and bring yourself back to the starting position. Repeat it 20 times. (1)
Lie on the ground on your right side. Then place your right hand behind your head and bend your stacked knees. Lift your right knee up and try to keep your feet together. Hold the position for several seconds and then lower your leg down. Repeat this exercise for 10 times and then switch sides.
Start the exercises standing with your feet shoulder-width apart and your hands on your hips. Then step forward with one leg and flex your knees until your rear knee nearly touches the floor. After that, bring your body back. Switch legs and Repeat it 20 times. (2)
6. Donkey Kicks
You should start kneeling down and supporting your upper body with your forearms. Then lift and extend your right leg behind. Hold the pose for 10 seconds and then lower the knee without touching the floor and repeat the lift. Do this several times and then switch legs. (3)
7. Fire Hydrants
Start the exercise on your fours. Then raise your right knee, keeping your back flat. Lift your right knee out to the side as high as you can. Hold it few seconds and then lower it back on the ground. Repeat it 10 times and then switch side. (4)
With these exercises, you will firm your butt and make it look better than ever. Your age should not be an obstacle to make your dreams true.