12 Top Exercises To Effectively Shape Your Booty
It is a fact that everyone wishes for a perfect butt which will make them look better in the tight skinny jeans. This is every girl`s dream, and men are not exceptions too. If you are one of those who really want to target their glutes, you are on the right place. The exercises listed below are one of the best and most effective ways of getting the desired, perfect-looking butt. However, you need to exercise regularly and make these amazing workouts your weekly routine.
Even though these exercises are really great for developing a round and full butt, you still need to do some cardio work and focus on the rest of your body. Make sure you don’t overdo them. It is enough to do 3 sessions a week and focus on constant improvement. Be patient and you will get the desired curves soon.
- Flutter Kicks
This exercise is ideal for targeting the two body parts every woman wants to shape up and keep toned- the abs and the glutes. You need to lay flat on your back, raise your legs off the ground to about 45 degrees and push one up as you lower the other down. Try to alter them like this for as long as you can.
- Hip Thrusters
It is recommended to place a pad between your body and the bar in order to reduce the discomfort that this exercise can cause. Seat on the ground with a bench placed right behind you. Put a weight barbell over your pelvis. Roll the bar directly above your hips, and lean back against the bench. Your shoulder blades should be near the top of it.
Start by extending the hips vertically. Support your weight by your feet and you shoulder blades. Extend as further as you can, and then reverse the motion to return to the original position.
- Deep Squats
When doing squats by using only your body weight, it is recommended to go as low as you can while keeping your back straight. By doing this, you ensure maximum glute activation. The stance should be slightly wider than shoulder width, and your spine should be as straight as possible while lowering down.
You can also increase difficulty gradually by holding a weight in front of the chest or doing one legged squats when the exercise becomes easy. By doing this exercise, you will get strong very quickly, improve your core strength and improve your flexibility as well.
- Side Leg Lifts
Lie on your side, lift one leg up, and slowly bring it almost all the way down. When you are done with one side, switch to the other. Apart from being great for the glutes, this exercise is also great for hitting some of the smaller muscles of the legs.
- Cossack Lunges
Apart from being great for the legs and the butt, this exercise improves your balance and flexibility as well. Begin with your legs a couple of feel wider than shoulder-width apart, and then lift your weight to one side as you squat down on that leg. Make sure you keep the other leg straight. When you reach the bottom position, point the toes of the straight leg upwards. Repeat the same procedure on the other side. Keep alternating.
This dynamic exercise provides a great cardio workout and it also activates the glutes. The only tool you need is a platform, which should be a bit higher than your knees. It is recommended to begin with a lower platform so that you gradually get comfortable with the move.
- Pile Squats
You need to point your toes outwards and take a wide stance. Bend your knees in the direction of the toes. When you reach a position in which you are unable to see the toes, stand up slowly.
- Fire Hydrants
The fire hydrants are ideal for opening up the hips, strengthening your glutes and some smaller muscles in the legs, and improving the mobility. Begin in a kneeling position, and then raise one leg to the side, keeping a 90 degrees knee bend. In order to make the exercises tougher and more challenging, rotate from the hip, making small circles at first and then wide swooping circles.
- Gluteal Squeezes
All you need to do is to lie on your back on the floor, raise your hips to the ceiling by tensing the glute muscles, and hold like that for about 3 seconds. Repeat.
- Horse Stance
The horse-stance, also referred to as horse-riding stance, is a combination of several different martial arts. This exercise is great way to build size in the thighs and the glutes as well as to build some strength in the same parts. Stand straight, and open up your normal stance about a foot or two beyond shoulder-width on both sides. Then, squat down slowly, similarly to the movement when you are going to sit back in a chair.
Keep your thighs parallel to the ground. Stay in this position for as long as you can. Beginners are recommended to aim for about 15-30 seconds and gradually increase the period over time. You will be able to feel the burn and you really need to focus on not giving up.
The bridges really hit the glutes hard. Lie on the back with your knees pointed upwards and your feet planted on the ground. Raise your butt off the floor until only your head, shoulders and feet are touching the floor. Try to push your hips as high up as you can and squeeze the glutes hard at the top of the move. As the exercise can become easy over time, feel free to put some weight on your ab area while you perform the move. Another option is to straighten one leg and push off one leg at a time.
- Rear Leg Lifts
To do this exercise, you need to kneel on your knees and forearms. Then, lift one leg off the floor and push the foot toward the ceiling. Slowly bring the leg back and then alternate between legs. As you get stronger and you wish to make the exercise more difficult, feel free to add some ankle weights to it.