The vast majority of girls and a good number of guys want to have an attractive butt, so they can finally wear the tight skinny jeans they have.
In case you belong to this group of people and you are looking for a way to improve the look of your butt, you will surely find these butt exercises useful. Remember to use at least two of these exercises every week.
Now let’s check the details of these 12 “shape your booty” exercises.
1. Step-Ups
Step-ups are an excellent energetic exercise that truly activates glutes and serves as a good cardio workout too. In order to perform this exercise you will need a platform that is slightly higher than your knees, but feel free to begin this exercise with a lower platform and change the height over some period of time.
So, step on the platform with your left or right foot, keep your body upright and after that, bring the knee of the opposite leg as high as possible, before going back in the initial position. You can make this exercise more intense by using small weights in the hands.
2. Rear Leg Lifts
For this exercise you will have to kneel on your forearms and knees. After that, lift one of your legs off the floor and push the foot of that leg toward the ceiling. Slowly return the leg in its initial position and start the same procedure with the other leg. If you believe that you are ready for more intense exercises add angle weights.
3. Bridges
Now here’s an exercise that will provide intense workout for the glutes. Lie on the ground and keep your feet on the floor and point your knees upwards. Slowly raise your butt until you notice that you are holding your body only with your head, shoulders and feet. Try to push your hips as high as possible and squeeze the butt when you reach the maximum. After a short period of time this exercise will become too easy and this is the time when you should start straightening one of the legs during the exercise. Some trainers suggest the use of weight directly on the ab.
4. Deep Squats
While performing squats and using bodyweight, it is a good idea to go as low as possible and keep the back straight all the time. This exercise leads to maximum activation of the glutes. Keep in mind that the stance is supposed to be wider than shoulder width and when you are going down, make sure that your spine is straight.
In addition, you can also increase the intensity by placing weight in front of the chest or even perform one legged squats if you feel that the exercise is too easy. This exercise provides fast results and with its help you will increase mobility and flexibility and improve your core strength in general.
5. Cossack Lunges
These special lunges are an excellent way to work on your balance and flexibility while shaping your butt and legs. Position yourself with your legs 1-2 feet wider than shoulder width apart. After that, shift you weight to the left or right while you squat down on the same leg and make sure to hold the other leg straight. When you reach the bottom position, direct the toes of the leg that’s straight upwards. Repeat the same procedure on the other leg.
6. Fire Hydrants
This is another great exercise focused on opening up the hips, increasing flexibility and mobility and strengthening your glutes and other muscles in the legs that are difficult to activate. Kneel on your knees in a similar position like for the rear leg lifts and after that, raise one of your legs to the side while maintaining a 900 knee band. In order to intensify this exercise, start rotating from the hip and create small circles in the beginning and continue with wide circles.
7. Hip Thrusters
Start in a sitting position in front of the bench. Take a weighted barbell and use it over the pelvis. By placing a pad between the bar and your body, you will be able to reduce the discomfort that occurs during this exercise. Simply roll the bar right above your hips and after that, lean back against the bench in a position that will make the shoulders blades near the top of the bench.
Start this movement by expanding your hips in a vertical position. Your shoulder blades and feet should support your weight. Try to extend as much as possible and after that, reverse the same motion to get back in the initial position.
8. Horse Stance
The horse-riding stance or simply – the horse stance, is a basis of several martial arts and it is also a great way to work on your strength and volume of the glutes and thighs. Start in a standing position and open up your regular stance about two feet beyond shoulder width on both sides. Next, squat down like you are sitting in a chair.
Keep your thighs parallel to the floor. You should feel a burning sensation and you should be really determined to continue. Try to keep this position as much as you can. Beginner exercisers should last between 15 and 30 seconds. This amount of time should be increased after some period of time.
9. Plié Squats
Take a wide stance while pointing your toes outwards. Carefully bend your knees in the same direction as your toes. From the moment you lose the sight on your toes, slowly stand up.
10. Side Leg Lifts
Lie on one of your sides and lift one leg up. After that, bring it back very slowly. When you are finished on one side, perform the same procedure on the other side. This exercise is especially useful for the small muscles in the legs and the glutes too.
11. Gluteal Squeezes
In order to perform this exercise, lie on your back on the ground. Next, raise your hips towards the ceiling while tensing up the glutes and hold for a couple of seconds. Repeat this exercise several times.
12. Flutter Kicks
This exercise is good for both glute muscles and abs. These are the parts that every girl want to sculpt and keep in perfect shape. Lie flat on the back and slowly raise your legs to about 450. Next, push one leg up while lowering the other down. Perform this exercise as much as you can.
This is a short list of exercises that can help you develop round, full, firm and attractive butt, that will make you stand out from the crowd. Of course, you should find time to work on the rest of your body too. By having three training sessions every week and being determined, you will sculpt your body very fast.
Via Work Box
