Healthy and Natural Life

The butt is made up of three main muscles: the gluteus maximus, gluteus medius, and gluteus minimus. They all help our upper legs to move in all directions.


“Every time you take a step, you’re using your glute muscles,” says Amanda. “That’s why we have glutes. Their function is to allow us to run, walk, squat and move. You’re working your rear end all the time.”

Walking is great for the glutes. For better results try walking uphill or use the incline feature of the treadmill. But prevent your back from bending forward.

Amanda was not fit her entire life. As a teenager she was very skinny and had only 44 kilogram. To improve her mental state, she started exercising regularly and consuming healthy food. Now she is a role model for many young girls all over the world.

Here are the best 6 exercises for tighten and butt lifting that she reccomends:

  1. Squat Side Kick- 25 reps

1. Squat Side Kick- 25 reps

2.Glute Bridge – 25 reps

2. Glute Bridge-25 rep

3.Pulse Squats -25 reps

3. Pulse Squats -25 reps

4. Clamshells Exercise – 25 reps

4. Clamshells Exercise – 25 reps

5.Clamshells Hight Exercise – 25 reps

5. Clamshells Hight Excercise- 25 rep

6.Donkey Kicks Exercise – 25 reps

6. Donkey Kicks -25 rep




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