All of the exercises I show in the video are my favorites, and also those I believe have done the best work for my butt. These are classical exercises with a little twist. For example squats with a jump or side lunges with lift.
The last exercise I'm doing is my absolute favorite, it's not that hard and you can do it while you watch TV. Just go down on all four, tense up the stomach and bring your thigh up to horizontal. Do about 10 lift and then shift leg. Repeat approx. 3 times or until you can't do more and then do one more than that. You can do a lot of them - and they guarantee a good ass.
Although everyone knows how to do it, it's important to do it right and to make sure that you get the most out of the exercise.
I stand with my feet in line with my shoulders and the weight is laid on my heels. Then I slowly drop down and go back up while I poke out my butt and focus on keeping my back straight. Whether you're doing normal squats or other variants, it's important to keep the knee axis straight so that you do not fall inward. You should also avoid bending your knees too far beyond your toes.
If you feel that you are well in control of that exercise, you can build and develop it, possibly with a jump as shown in the video. To me it is a good exercise, as the pulse rises and I train my balance.
If you want to strengthen inner thighs you must have more scattered legs and feet outwards.
Again, everyone knows what lunges are. As simple as taking a big step and bending your leg so you come down to the ground. Here you can also develop it as shown in my video. I'm doing sweeping with side extensions. This means that you take a big step aside, bend your legs and push away again. From here you continue to lift your knee and swing your leg across the body.
Try also walking lunges. I do 30 repetitions 3 times. I try to do most exercises many times and without weight, as I get lots of strength through handball and therefore have to take care (due to modelling) not to build too much muscle.
Good way to get sweaty and if you go hard you will really feel it in the legs the day after. Always be sure to be stable (as in all other workouts), because if you lean too forward on this machine, it may hurt more than it benefits.
Sorry ladies, but high heels is no good. Wearing heels pushes the gravity forward so that your posture changes - other muscles stabilize the body but does not activate the butt muscles.
A little tip - iMuslce2
When I feel the need for some new inspiration, I use the iMuslce app for exercises. You can highlight certain muscle groups and see an animated figure do strength or stretch exercises. You can see some screenshots from the app^^.