As women, we all want to have a firm, round, and lifted booty. And for this reason, some women opt for surgical procedures as they see it as a faster means to get what they want. These surgical procedures, however, are a bit too expensive and this is why this post is a compilation of butt exercises you can do.
Apart from the cost of these surgeries, they are risky as they tend to get infected if not properly taken care of. Over time, getting a firm butt has been restricted to just performing squats, but hey, there is a change now!.
To say the least, these exercises beat regular squats hands down because it is not just about squatting, it is about working your glute muscles. These butt exercises are safe, inexpensive and will give you the desired results if done with commitment and dedication.
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Exercises To Get A Firm, Lifted, And Rounded Booty
1. Curtsy Lunges
- Stand with your feet hip-width apart, and your hand pressed together at your chest level.
- Keeping your hips square, gently step your left leg diagonally behind you and bend your knees at a 90-degree angle.
- Keep your knees behind the toes and hold the position for a while.
- Then put your weight on your right leg such that you return to the starting position as you extend your left leg into a sidekick.
- Do two sets of 20 reps.
2. Donkey Kicks
- Just as the name implies, you have to put your hands and knees on the floor.
- Keep your face towards the ground as you push one leg towards the ceiling.
- Do a set of 40 reps on the left leg before you switch to the other leg.
- Repeat the same process on the other leg.
3. Sumo Squat To Calf Raise
- Stand with your feet a bit wider than your shoulder-width apart.
- Keep your toes slightly pointed outwards and your knees above your ankles with your chest high.
- Bend your knees until your thighs are in a parallel position to the ground.
- Gently, raise one heel as high as you can without altering your form.
- Lower it to the floor and repeat for the other leg to complete a rep.
- Repeat this exercise as much as you can.
4. Bear Plank Leg Lifts
- Begin in a plank position with your shoulders stacked above your wrists and your body in a straight line. This should be between the top of your head and your heels.
- Lift your right leg and bend your knee at 90 degrees, bringing your heel towards your butt.
- Squeeze your glutes with a flexed foot and raise your right heel towards the ceiling as high as you can.
- Pause and then bring your right knee back to meet the left knee. This completes a rep!
- Repeat two sets of 30 reps.
5. Single-Leg Glute Bridge
- You need to lie down on a mat and keep your arms straight by your sides.
- Bend one knee and keep the other knee straightly stretched.
- Push your body upwards and then downwards along with the
- Be sure to lift your butt when you are going upwards and downwards.
- Perform 30 reps on the side before you switch your legs and complete the other 30 reps.
6. Dumbbell Side Lunge And Touch
- Holding a five-to-ten-pound dumbbell at your sides, stand with your feet together.
- Take a big step to the left with your left leg, landing on your left heel.
- Bend your knee simultaneously, reach your hips back and lower your body into a single leg squat.
- Keep your left knee above your left toes and press into your left heel to get up into the starting position.
- When that rep is complete, step out with your right leg immediately to repeat the same process on the other leg.
- Switch sides continuously and perform 30 reps on each leg.
7. Reverse Hip Raise
- You can either use an anchored flat bench or a Roman chair.
- Lie on whichever one you are using facing down such that your hips are off the bench.
- Bring your feet together, squeeze your butt and lift your feet up.
- Lift your legs as high as you can without altering your form- the arch in your lower back.
- Allow your feet to separate naturally, ending just outside of the width of your hips.
- Squeeze your glutes tightly and hold for two seconds.
- After that, slowly lower back down to complete one rep.
- Complete 15 reps of this exercise.
8. Bulgarian Split Squat
- Keep your front foot on the floor and the second foot on the bench kept behind you.
- Push your body downwards until you get to a sitting position and get up to complete a rep.
- Perform 12 reps of this exercise on one side before you switch to the other side.
9. Fire Hydrants
- Get on your knees and hands- all fours with your knees hip-width apart and your wrists firmly pressed against your shoulders.
- Keep your knee bent at a 90-degree angle and gently lift your right leg out to hip-height.
- Stretch your raised leg straight out to the side. Hold that position for a while before you bend the knee again.
- Bring your leg back to the starting position to complete one rep.
- Repeat two sets of 20 reps.
10. Single-Leg Dead Lift
- Stand on your right foot with your left leg slightly bent in front of you. Keep your knee at hip-height.
- Work your glutes as you gently and slowly fold forward.
- Drop both hands towards the ground as you stretch your left leg straight behind you.
- Hold the position for some seconds before you return to the starting position to complete a rep.
- Repeat two sets of 20 reps on both legs.
11. Barbell Split Squat
- Place a 20 to 45-pound barbell across your shoulders. Ensure your hands are just outside the broadest part of your shoulders.
- Take a big step to the back with your right leg landing on the ball of your right foot.
- Make sure to keep your weight balanced between both legs and keep your chest up.
- Bend both knees and lower yourself down until your left knee is bent at 90 degrees.
- Press your left heel such that you stand up straight and stop when you get to the top to complete a rep.
- Do 12 reps on one side before you switch to the other side.
Benefits Of Butt Training Exercises
1. Reduces Pain And Prevents Injuries
When you build your glutes, you tend to get support for your lower back. It is when you have strong glutes that your hips will have the strength to perform their function.
And when your hips are not strong enough, the helper muscles will get stressed and this will result to pain and compression in the lumbar spine, hips, and knees.
Also, the glutes are there to support the hips as weak glute muscles will make the lower body poorly aligned. And this will make you prone to injuries such as shin splints, anterior cruciate ligament sprains, and the likes.
All of the above butt exercises will help protect your knees and ankles and will also help strengthen your knees.
2. Weight Loss And Proper Maintenance
To lose weight, you need to have an amount of calorie deficit. If you want to lose weight, you have to burn more calories than you consume! These exercises will help lift your glutes such that you build muscles and you burn fat. And for every pound of muscle you build, you burn an extra 50 calories every day.
When you work out for some hours, you continuously burn calories for up to two days even after your workout is over.
3. Proper Posture
If you are one person that sits for an extended period, you might suffer from poor posture. Asides that, tight and overstretched hip extensors that are not adequately activated can also cause poor posture.
To correct this deformation, try incorporating lunges, squats, and deadlifts into your workout. This will help you stretch the opposing hip flexors and ultimately improve posture and belly bulge.
4. Increases Bone Density
The bone age as we grow older and this is why exercises that place mechanical stress on the bones is essential for the strength of the bones. These exercises, however, include running, some type of yoga, and lower body weight training. All of these exercises can help slow down the effects of age-induced bone density loss.
Above all, it is advisable that you begin weight training or as soon as you can so that you can get the most benefit.
5. Improves Athletic Performance
The gluteus maximus is restricted to the primary function of generating enough power. And this generated power can be changed into acceleration, vertical distance, sports-specified speed, and endurance.
It is when you train your hips that your body can jump, run, and do all sorts of sports faster and longer.
When you are done with any of the above workouts, remember to stretch and roll. This will help to maintain hip flexibility and hip mobility.
The above-listed butt exercises are sure to help you get your desired firm, toned, and perky butt. However, to get the most out of these exercises, you have to follow a healthy food regimen. Simply put, healthy and clean eating coupled with these exercises will help you get results faster.