When it comes to your back, you can’t back down. You may want the booty that Kim Kardashian or J Lo flaunt, but remember that only muscle can lift your butt and give it a well-rounded shape. Try these seven moves to get the best butt in town (almost!).
Squats
Every butt workout begins with squats as they are the best when it comes to building muscle, burning fat and increasing strength.
Do it
The basic squat is simple. Stand as tall as you can, your feet shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Pause and slowly push yourself back to the starting position. Try squat variations to spice up your workout.
Are you looking for guidance on how to lead a healthier lifestyle in terms of eating better, exercising better or managing medical problems better? Our coaches can help!
Heel-Lifted Squat
Apart from toning up your backside, these squats are also good for your knees.
Do it
Place your feet hip-width apart and lift your left heel. Maintaining control, push the hips back as you lower your butt toward the floor. Brace the core to help you balance and ensure that the standing knee doesn’t pop out over your toes. Pause, then press into your right heel to stand up into the starting position. Switch legs and repeat.
Glute Kickback
This fabulous exercise works out the glutes and can also shave off extra inches.
Do it
Kneel on the floor and bend at the waist with your arms extended in front of you in a kneeling push-up position. Exhale and lift up the right leg until the hamstrings are in line with the back while maintaining a 90-degree angle bend. Contract the glutes and hold for a second. Return to the initial position as you inhale and repeat with the left leg.
The Bridge
Considered to the classic exercise for a fabulous back, the bridge remains a favorite of fitness experts.
Do it
Lie on your back, your knees bent and feet flat on the floor. Raise your hips off the floor so that your body forms a straight line from your shoulders to your knees.
Curtsey Lunges
Apart from working out your thighs, curtsey lunges can help you get a toned butt.
Do it
Stand straight , and step your left leg behind you and to the right. Your thighs should cross and both knees should be bent as if you are curtsying. Align the front knee with the front ankle. Return to standing, and switch sides to complete a rep.
Squat to Sumo
Sumo squats provide an additional challenge to your balance as they put the body into a new alignment.
Do it
Stand with feet wider than your shoulders, toes slightly turned out. Hold a dumbbell in each hand in front of your hips. Push your hips back and squat down, ensuring that your chest is up and knees out. Bring the weights down to the floor in between your legs.
Bear Plank Leg Lifts
This leg lift helps define your legs and tightens your butt.
Do it
Begin in a plank position, shoulders stacked above your wrists. Bend both knees slightly and then bend your left knee to 90 degrees. With a flexed foot, squeeze your glutes, and raise your right heel up towards the ceiling as high as you can. Pause, and bring your left knee back to meet your right knee. Repeat for 45 to 60 seconds before switching sides.
Are you looking for guidance on how to lead a healthier lifestyle in terms of eating better, exercising better or managing medical problems better? Our coaches can help!
