Forget doing hundreds of squats – these exercises will perk up your behind in no time!
Let’s be honest… achieving a well-defined butt helps boost confidence. And working out the glutes allows you to tone your butt muscles for the most attractive shape. The following 10 exercises can help you get that perfect butt.
Reverse Plank Hip Raise
This exercise targets the lower back, glutes, and other areas of the lower and upper body. To successfully perform this exercise:
- Place your hands on a sturdy step or low bench behind you with your back toward the floor and your fingers forward. Place your feet flat on the floor with your knees bent.
- Keeping your arms straight, lift your hips off the floor into a reverse plank position. This should create a straight line from your chest to your knees.
- Lower yourself back down, using your glutes and back muscles to lift your hips. Repeat until you have completed the required repetitions.
Glute kickback with resistance band
Glute kickbacks target the gluteal area and use resistance bands to create additional resistance. To perform a resistance band glute kickback, do the following:
- Face down towards the ground with hands, knees and feet pointing towards the ground while bending the knees. Place one end of the resistance band under one knee while wrapping the other around the opposite foot.
- Raise the foot with the attached resistance band so that it is higher than your butt. As you lift, shift your weight to the side while contracting your abs.
- Slowly lower your foot toward the floor. Repeat as necessary before switching to the opposite foot.
Similar to the resistance band glute kickback, the fire hydrant helps you work on your glutes and abdominal muscles. To complete a set of fire hydrants, you must:
- Start on your hands and knees, with your palms flat and shoulder-width apart. Also, keep your back straight and your knees bent 90 degrees.
- Lift one leg out to the side, keeping it parallel to the floor.
- Lower the leg back to its original position before repeating the exercise.
- Continue repetitions until finished. Switch legs and repeat the process.
- This exercise helps you work glutes, abdomen and legs. To complete a glute bridge, follow these steps:
- Lie on your back on the floor with your knees bent. Keep your feet close to your butt and hip-width apart.
- Using your legs, raise your hips by pressing through your feet. Flex or squeeze your glutes at the top of the exercise. Knees and shoulders should be in a straight line.
- Lower your hips to the floor and repeat until finished.
Plank leg raises
Plank leg raises help develop the glutes, hip flexors, and lower back. Some even use this exercise as a warm up before beginning their normal exercise routine. To complete a plank leg raise, do the following:
- Get into a position as if you were going to perform a pushup, more commonly known as a high plank position.
- Raise your leg while continuing to keep your back straight and your head in line with your neck. Hold on as long as you can. As you raise your leg, exhale and squeeze your buttocks.
- Lower your leg to the floor before repeating the movement.
- Switch legs when you are done with your reps.
Stability Ball Hamstring Curl
- This exercise uses a stability ball to work your hamstrings, calves, and glutes. To perform this exercise, do this:
- Lie on your back with only the heels of your feet resting on the stability ball. You should have a straight line from your feet to your chest. Position your hands so they are directly below you with your weight resting on your shoulder blades.
- Lift your hips off the mat while keeping your weight on your shoulder blades and feet. As you bend your knees as you raise your hips, pull the ball towards you.
- Squeeze your glutes as you perform this movement, holding it for two seconds, before returning to the starting position.
- Repeat until finished.
Lateral leg raises
Lateral leg raises are an easy exercise to work the gluteal muscles. To perform a lateral leg raise, do the following:
- Position yourself so that you are on your hands and knees, with your back straight and your palms flat on the floor. Make sure your hands are shoulder width apart.
- Using your abdomen, lift one leg out to the side, straightening it so it’s in line with your hips. Hold this position for a few seconds before returning to the starting positions.
- Repeat as necessary before switching and performing with the other leg.
Dumbbell Back Lunge
Like the step exercise, the dumbbell back lunge forgoes the use of a step or low bench, making it ideal for use at home or in the gym. To complete a dumbbell back lunge, perform the following steps:
- Stand up straight with your feet shoulder-width apart and your hands down by your sides. Make sure you have a light dumbbell in each hand.
- Step back with one leg and bend the knee with the other. The goal is to bring the back knee almost in contact with the ground. As you perform this step, keep your back straight and your eyes forward.
- Push up with your front leg to return to your starting position.
- Repeat as necessary before switching to the opposite leg.
Stiff Legged Deadlift
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- The stiff-legged deadlift is a great way to tone and shape your glutes and only requires a simple barbell deadlift or dumbbells. To perform a stiff-legged deadlift, do the following:
- With your feet hip-width apart, bend at the hips while keeping your back and arms straight and your head up. Squeeze your gluteal muscles as you bend over.
- Using your legs, stand up straight before repeating.
Staying in shape requires effort on your part, including eating right, drinking water, and getting plenty of exercise. By focusing on your buttocks, you can have a perfect butt in no time.