Everyone likes a perfect shaped butt, especially women, but this is not
an easy task and it requires advanced exercises which will shape your
glutes and tone your butt. Continue reading below to learn some amazing
butt exercises which you can include in your daily workout.
Step-ups
Step-ups are an amazing exercise which can activate your glutes and
provide a great cardio workout at the same time. Find a platform higher
than your knees, or start on a lower platform first until you’re
comfortable. Step on it with one foot and raise your body up, then bring
the other knee as high as you can before stepping down. If you want to
make the exercise more challenging, take small weights in your hands.
Rear leg lifts
Kneel on your forearms and knees, then lift one leg off the floor and
push the foot towards the ceiling. Now, bring the leg down and continue
with the other one. Adding some ankle weights will make the exercise
tougher.
Bridges
This exercise can really work your glutes! Lie on your back with your
feet on the floor and knees pointed upwards, then raise your butt until
your feet, shoulders and head are touching the floor. Push your hips as
high as you can and squeeze your glutes while you’re on top of the move.
This exercise is easy to learn, so when it becomes too easy to
straighten one leg and push off one leg at a time.
Deep squats
To do a deep squat, you need to go as low as you can while keeping your
back straight to activate the glutes. Your stance should be wider than
shoulders, and you must keep your back straight at all times. You can
make the squats more challenging by holding a weight in front of you, or
doing one legged squats. Deep squats will strengthen your core and improve your flexibility as well.
Cossack lunges
Cossack lunges are great for improving flexibility and balance while
also toning your butt. Keep your legs wider than your shoulders then
shift your weight from side to side as you squat on one leg while
keeping the other straight. Once you’re at the bottom, point the toes
upwards and repeat with the other leg. Health.
Fire hydrants
This great exercise will open up your hips, improve your mobility and
strengthen your glutes. Start by kneeling and raise one leg to the side
while keeping a 90-degree angle with your knee. To make fire hydrants
more challenging, rotate from the hip and make small circles in the
start followed by wide swooping circles later.
Hip thrusters
Sit on the ground with a bench behind you and use a weighted barbell
over your pelvis. Put a pad between you and the bar to reduce the
discomfort. Now, roll the bar until it’s above your hips, then lean back
against the bench so that your shoulder blades are near the top. Begin
the movement by extending your hips vertically and support your weight
by only your shoulder blades and feet. Extend as far as you can, then
return to the original position.
Horse stance
This stance is a staple of several martial arts and is an excellent way
to build your thighs and glutes. Stand straight and open your default
stance by a foot or two beyond your shoulder-width, then squat down as
if you’re going to sit on a chair. Keep your thighs parallel to the
ground – you should now feel the burn, but don’t give up. Try to hold
the position as much as you can – start by 15-30 seconds and gradually
increase the duration.
Plie squats
Point your toes upwards and widen your stance, then bend your knees in
the direction of your toes and stand up when you can no longer see them.
Side leg lifts
Lie on your side and lift one leg up, then bring it back down slowly and
switch sides in the end. This is a great exercise if you want to build
the smaller muscles in your legs beside the glutes.
Gluteal squeezes
Lie down on the floor then raise your hips up while squeezing your
glutes and holding for 3 seconds. Repeat the exercise as long as you
can.
Flutter kicks
This exercise will target your abs and glutes. Lie on the floor then
raise your legs from the ground at 45 degrees and push one up while
pushing the other down, alternating like that as long as you can.