This is a routine I do on leg days for my glutes. It's given me some great results for my bum shape and so I thought I'd share it for other curvy girls.
You start off on your hands and knees (after a good leg warm up and deep stretching of ALL leg muscle groups).
Kickbacks - Bringing your knee from your chest and pushing back and upwards, straightening the leg as you stretch backwards. Try to get as good a range of motion from front to back as you can without overbalancing. Do ten.
Angled lifts - After doing ten kickbacks, keep the same leg straight and touch your toe to the ground, reaching across your other foot. Keep the leg straight throughout all eight reps.
Pulses - Once you finish eight angled lifts, bend your knee slightly and "pulse" your leg in the air eight times. Your knee should move about 20cm from top to bottom of each pulse. Do eight, then bring your knee in to the floor next to the other and cat stretch it out.
Do the same for the other leg.
This is one set. I usually do three. For some extra oomph I use resistance bands. This is also great for getting circulation back into your butt after using an exercise bike.
lol
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