Best 5 Exercises For Head-Turning Butt
If you want to get lifted, round traffic stopping butt keep reading.
Say no to pancake flat behind and sculpt you perfectly round, firm bum.
You will not get gravity defying butt by running on a treadmill or doing any cardio. No, walking stairs does not work either.
The fact is that there is no single cardio based exercise that will target your butt. Your weight loss exercises will not give you firm, fat-less butt either. It is because they are not focused on one specific body part and you lose weight all over.
If you perform a few glutei targeting your exercises, you grow muscles in this area and burn fat all over the body. How great is that? Burning and sculpting in one. I am in! Are you?
Good news! To get ideally padded butt you need just a few exercises.
Once you decide on your perfect exercise combo stick to your routine for a while. Some people are so desperate to get results fast, that they change their routine every single week.
STICK TO YOUR BUTT ROUTINE
What is your target zone?
When working on your glutes you should also exercise another muscle group. Every time you train your butt train hamstrings too. You not only want a lifted butt but also sky-high long, lean legs.
There is no magic solution nor other way but exercises. Fortunately the most common ones are the best in this case. We will go for simplicity with slight moderation. To make the process faster, more effective and with bigger “wow” factor we will use heavy weights.
Your golden 5 butt exercises;
- Squats
They give you firm butt foundation. You might consider them boring, but they are the most effective exercises out there.
FOCUS – squats will target your glutes and your legs.
START SQUATTING TODAY
How to make them more butt focused?
- Squat deeper. Think deep, full squats. Deep squats (levering your butt more) makes you work more on legs and butt.
- Place your feet wider, outside your hip line and turn your toes slightly outwards.
Use heavy weights, aim low, stay strong. 8-10 repetitions
FACT! Squatting with wide base, you engage your glutes, but also your quadriceps (front of your legs).
SQUATTING WILL GIVE YOU STRONG CORE AND ROCK SOLID HARD LOWER BACK.
Performance;
- While squatting push your hips back and down. Almost like, you were trying to sit on low couch.
- Keep your knees in a line with your toes.
- Go down until your thighs are parallel to the ground.
- As going down put your weight onto your heels.
- As you get stronger, deepen the squats.
The lower you squat, the more you improve glutes and legs.
- Deadlift
This single exercise, dear Ladies, is the best out there. It targets both glutes and hamstrings.
- Squeeze your glutes as you lift.
- When in standing position, prevent over- extension
- Hip-thrusts or hip lift (There are so many variation of this single exercise out there.)
- For beginners use lower position and single heavy plate
- With time go to higher position and heavier plate
- Lunge
Yep, another classic here.
- Bulgarian split squat
Guideline;
- Work your glutes 2-3 times a week
- 8-10 repetitions
- Your 10th repetition is your last one and you physically wouldn’t be able to do the 11th.
- When you manage to perform 10 repetitions with certain weight, it’s time to increase your weights. Five pounds for dumbbell or 10 pounds for barbell at a time.
- You will work with this new weight until you will hit your 10 repetitions again
- If you are not able to perform your 8 repetitions with increased weight, drop added weight by half – 2,5 pounds for dumbbells and 5 pounds for barbell
- You can stick to your increased weight and try to hit right number of repetitions next time
- Weights- use barbell, dumbbells or just hold plates in your hands.
For busy moms;
Start with 5-10 minutes warm-up
- Squat – 3x 8-10repetitions
- Hip thrust/hip lift – 3x 8-10 repetitions
- Bulgarian squat – 3×8-10 repetitions
- Lunge – 3x 8-10 repetitions
Advanced option;
- Squat – 3×8-10
- Hip thrust – 3x 8-10
- Deadlift – 3×8-10
Or
- Deadlift – 3×8-10
- Lunge – 3×8-10
- Deadlift – 3×8-10
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