Buttocks

Exercises That Will Lift Your Buttocks in No Time!

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 Exercises That Will Lift Your Buttocks in No Time!
Exercises That Will Lift Your Buttocks in No Time!

How do you like your buttocks? Do you prefer them lifted and perky, or would you rather they be toned and strong? Many women are looking to get fit, but there’s no need to train just one body part at a time! The exercises that will lift your buttocks will also tone your thighs and strengthen your core, resulting in more well-rounded health and fitness. To learn more about these great exercises, keep reading!

Squats

According to Dr. Michael Mosley, presenter of The Truth About Exercise, squats are one of only three exercises you need to work your buttocks. To do a squat, stand with your feet hip-width apart and hold weights or dumbbells (if you have any handy) at your sides. freckle crossword clue Push your hips back and down until your thighs are parallel to the floor, keeping your knees in line with your toes so they don’t go over them. Keep chest lifted and spine straight throughout the exercise, then push yourself back up through legs and hips rather than shoulders. Repeat 10 times on each leg for two sets.

 Push-ups: Push-ups are another great way to shape your buttocks. To do a basic push-up, get into a plank position with feet hip-width apart and hands on the floor slightly wider than shoulder-width. As you lower yourself down to the floor, keep your elbows tucked in to your sides and make sure your back is straight and your spine isn’t curving. Pause for a moment at bottom of the movement then slowly push yourself back up until your arms are straight again.

Lateral Bending

A great exercise to build your buttocks is called lateral bending and it’s exactly what it sounds like. Stand with your feet hip-width apart, then bend laterally to one side, hold for a second or two, then bend to the other side. Repeat for 20 repetitions on each side. You’ll really feel these in your lower glutes (the back of your legs). This exercise is an awesome way to work out different muscle groups without adding a bunch of exercises into your routine. Try it!

 Another great exercise to help you lift your buttocks is called reverse lunges. These are great if you want to work on improving your balance, flexibility, and strength all at once. Simply stand with your feet hip-width apart, then step back with one leg as far as you can without losing your balance. Bend that knee and lower down into a lunge until that thigh is parallel to the floor (if it doesn’t reach, don’t force it!). Then press back up into a standing position before repeating on both legs. Repeat for 20 repetitions on each side.

Planks

The plank exercise is extremely effective at building strength and increasing endurance, which will help develop your buttocks. The trick is to make sure you are doing it correctly: a good way to do so is by making sure that your body does not move from its position as you hold it. You can also change up your planks every few weeks by adding various weights, or modifying where you place your feet. If you’re really looking for something new, consider switching out planks for donkey kicks (have someone hold your ankles behind your back and kick with both legs) or donkey raises (get into a plank and raise one leg). They both increase difficulty substantially and will give you a brand new butt workout in just minutes.

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 Donkey kicks and donkey raises are just two examples of what you can do with your plank exercises. To see additional exercises, check out Exercise Videos and get started. And when you’ve found one or more that you like, go through each exercise regularly to make sure your form is correct and that you’re getting maximum results from every minute of effort. You’ll be amazed at how much a little bit of work can do for your buttocks—and beyond!

Ball Squeezes

You can lift your buttocks using a simple exercise you can do at home. Start by sitting with your back straight, hips and knees bent to a 90-degree angle, and feet flat on the floor. Put both hands on a ball, place it between your thighs, and squeeze it gently for three seconds. Now release the ball, rest for three seconds and repeat—it helps to imagine drawing up through your body when squeezing and releasing. Do 10 repetitions at first; as you become stronger you’ll be able to do more reps with heavier weights.

 Try to do three sets of 10 reps at least two times a week. To do more, place a ball on an incline and then lift your buttocks while holding it with both hands. Another exercise that will strengthen your buttocks is standing with feet shoulder-width apart and knees slightly bent. Place one hand on the wall or door for balance and lift your right foot off the floor, squeeze your glutes for three seconds before releasing it; repeat on another side.

Crunches

A classic exercise crunches target your abdominal muscles and help you slim down. But if you want a toned rear end, not just a smaller stomach, make sure to include exercises that train your butt as well as your abs. Exercises like squats and lunges will add more muscle to your butt than crunches alone. Squats are especially effective at targeting multiple muscle groups at once. To do them: Stand with feet shoulder-width apart and toes pointing forward or slightly outward. Inhale through your nose while slowly bending at your knees (not curving them), keeping weight evenly distributed on both legs, then exhale while rising back up to a standing position.

 This workout provides an intense 10-minute butt-lifting program to help tone and shape your buttocks. All you need is a chair and a set of dumbbells, which you can adjust according to your fitness level. Warm-up for 5 minutes by doing some light cardio activity (such as jogging or jumping rope) or light calisthenics. After your warmup, choose three exercises from each section below and complete them all before moving on to the next group of exercises. For example, perform one set of each exercise from Group 1, then one set of each exercise from Group 2, then one set of each exercise from Group 3. Once you’ve finished with all three groups, take a break for about 30 seconds to one minute before repeating for 2 more rounds.

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