What do celebrities like Beyonce, Kim Kardashian, J-Lo and Nicky Minaj have in common? It’s their butts that drive everyone crazy. While most women with good looking booties can thank genetics, or surgery…it is still possible to accentuate your backside through diet, supplements, and exercise.So, here are some practical steps for making your buttocks firmer and better looking.
A lot of people spend so much time on isolation exercises and gym machines, but this is a mistake. The answer to getting a bigger butt is to do compound, weight lifting exercises like deadlifts and squats. These exercises will activate your glutes and start to add muscle to your butt.
Ladies are still stuck on the treadmill or on the super-circuit, doing high-rep, low weight exercises. But, they quickly hit a plateau. If you want to start seeing the real results and build up your glutes efficiently, you may want to focus more on weightlifting. But let’s start with some strong bodyweight moves. (Add weights for a more intense workout.)
1. Squat Pulse:
How to:
- Stand with your feet slightly wider than shoulders-width apart, toes pointing forward with your arms outstretched in front of you.
- Keeping your chest high, shoulders away from your ears, and knees behind your toes, bend your knees until your thighs are just about parallel to the ground.
- Come up a few inches, then lower back down to complete one rep.
- Continue without fully extending your legs.
Related article: Do You Fancy A Thigh Busting Challenge? This 30 Day Challenge Is Perfect For Re-Shaping Those Legs
2. Squat Kick:
How to:
- Stand with your feet slightly wider than shoulders-width apart, toes pointing forward with your hands held together at chest height.
- Bend your knees until your thighs are parallel to the ground.
- Next, extend your legs as you shift your weight into your right foot, kicking your left leg straight out to the side as high as you can as you come up to balance on your right leg.
- With control, lower your left foot to starting position to complete one rep.
- Complete all your reps, then repeat on the opposite side.
Related article: 5 Squat And Lunge Variations That Seriously Tone Your Backside
3. Lunge Pulse:
How to:
- Take a large step forward with your left foot and bend both knees 90 degrees, keeping your shoulders stacked above your hips.
- Extend your arms straight out in front of you.
- Extend your legs to come up a few inches, then lower back down to starting position.
- That’s one rep.
- Perform all your reps, then repeat on the opposite side.
Related article: Glutes Workout & Exercises for Women – 20 Butt Lift Exercises For Brazilian Butt
4. Squat Steps:
How to:
- Stand with your feet together, toes pointing forward with your hands held together at chest height.
- Keeping your knees behind your toes, bend your knees and sit back into a squat with your thighs nearly parallel to the ground.
- Without standing up, take a large step out to the left, then bring your right foot to meet your left foot.
- Next, step your right foot out to the right and bring your left foot to meet it, ending in starting position.
- That’s one rep.
Related article: Will 4 Exercises Build And Strengthen Glutes And Hamstrings? Yes! We Have The Workout Here
5. Squat Together:
How to:
- Stand with your feet together, toes pointing forward with your hands held together at chest height.
- Keeping your knees behind your toes, bend your knees and sit back into a squat with your thighs nearly parallel to the ground.
- Keeping your butt low to the ground, hop both of your feet out so they’re wider than shoulders-width apart, landing with your toes angled slightly outward and lowering your butt into a deep squat.
- From this position, hop your feet back together, landing in squat position.
- That’s one rep.
- Continue without fully extending your legs.
Related article: This Workout Targets Your Glutes for a Better Lift And Shapely Lower Body
6. Hydrant:
How to:
- Start on all fours, with your hands shoulders-width apart, hips stacked over your knees and shoulders stacked over your wrists.
- Keeping your foot flexed and knee bent, raise your left leg out to the side as high as you can.
- With control, return to starting position.
- Perform all your reps, then repeat on the opposite side.
Related article: How Do I Achieve Gravity Defying Glutes? Effort, Dedication & This 6 Move Workout!
7. Chair Kickback:
How to:
- Face a sturdy chair, couch, or table, and place your palms on its surface.
- Step both feet backward to come into a modified plank position, engaging your core for stability.
- Keeping your hips square to the floor, extend your right heel straight up behind you, keeping the leg straight and foot flexed.
- Raise the leg as high as you can, then lower with control to complete one rep.
- Perform all your reps, then repeat on the opposite side.