Top 10 Workouts for the Perfect Butt

 
By 15 July 2017
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Here are the top 10 workouts for the perfect butt.

1. Squats

squats

Squats strengthen and tone the muscles of the buttocks as well as thighs, hips and lower back. This exercise is easy to do and can be done just about anywhere. It do not require any equipment, unless you want to add weights.

To do simple squats:

  1. Stand with your feet slightly wider than your hips and keep your toes pointed slightly outward.
  2. Keep your spine straight and put your arms straight out in front of you, parallel to the ground.
  3. Keeping your entire body tight, breathe in, bend at your hips and push your butt back.
  4. Squat down slowly until your hips are lower than your knees.
  5. Keeping everything tight, breathe out, push up off your heels and slowly rise back up.
  6. Perform 2 sets of 20 repetitions once daily.

You can also try one-legged squats, kickback squats, barbell squats or jumping squats to give proper shape to your butt.

2. Standing Lunges

standing lunges

This exercise tones the muscles of your buttocks, thighs and hamstrings. It also improves your balance and gives a proper workout to your core muscles.

  1. Stand up straight, feet hip-width apart with toes pointing straight ahead.
  2. Keep your hands on your hips.
  3. Take a large step forward with your right leg.
  4. Slowly bend your knees until both legs are nearly at right angles. The right knee should not extend over your toes and the left knee should not touch the floor.
  5. Hold this position for 3 seconds, then step backward to the starting position.
  6. Repeat 8 to 10 times with the first leg, then switch legs.

Along with standing lunges, you can try simple backward lunges, simple forward-stepping lunges, gliding balance continual lunges, lateral lunges and multi-directional lunges with arms. You can even perform lunges with dumbbells or with a medicine ball to add additional resistance.

3. Butt Lift (Bridge)

butt lift bridge pose

The butt lift is a strength-training exercise. It mainly targets the muscles of your buttocks and lower back to keep them toned.

  1. Lie flat on your back on the floor with your hands by your sides and your knees bent.
  2. Keep your feet about shoulder-width apart and flat on the floor.
  3. Slowly raise your hips off the floor, while keeping your back straight. Breathe out during this step and hold your hips at the top for 1 second.
  4. Slowly lower your hips down to the lying position as you breathe in.
  5. Repeat 8 to 10 times.

To make this exercise even more challenging, do it while holding one leg up in the air.

4. Lying Side Leg Raises

lying side leg raises

This effective exercise also helps tighten and tone the muscles on the butt, thighs and hips. It will also benefit the lower abdominal muscles. In addition, it lowers your risk for back injuries, back pain and back strain while performing other exercises.

  1. Lie on your side with your legs extended out straight.
  2. Place your lower arm under your head and rest your upper arm on your hip.
  3. Raise your top leg, while keeping your hips steady and both legs straight.
  4. Keep raising your top leg up in the air until you feel tightness in your outer hip.
  5. Move your leg upward and downward 15 to 20 times.
  6. Switch sides and do the same with the other leg.

Do this exercise every other day to let your muscles recover.

5. Step-ups

step ups

This simple resistance exercise works the muscles in your legs and buttocks. It mainly targets the quadriceps, hamstrings and gluteal muscles in the buttocks. In addition, it improves your balance and reduces the risk of lower back pain.

  1. Place a sturdy step or bench in front of you.
  2. Stand in front of the step or bench with your back, legs and arms straight, feet hip-width apart.
  3. If you want, you can hold weights (barbells or dumbbells) in each hand with your palms facing your body.
  4. With an exhale, step onto the center of the bench with your right leg and straighten it.

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