Firm and toned buttocks are in the very core of the modern beauty trend. This attribute is so desirable that many ladies undergo surgeries to achieve the desirable looks. But, in fact, even more women managed to build up the men’s magnet without resorting to costly, dangerous, and sometimes questionable operations.
Toning your buttocks requires fat burning and strengthening exercises. In cardio classes, the movements involve using your own body's weight to burn fat and sculpt the buttocks. However, it's advisable to use the weights for achieving better results in less time. Exercises that involve your thighs, hips, and buttocks will improve the overall shape of the whole area, simultaneously strengthening and toning your torso. If you take it seriously enough, soon you will see how these exercises strengthen and lift your buttocks.
Squats are simply excellent, not only to tone your buttocks but to strengthen your whole lower body. To do squats, put your feet straight shoulders wide. Tense your abs and put your hands a little forward (or in a prayer position) with the palms at the chest level, but not touching it. Bend your legs and pretend to sit down on a chair. Stop when your thighs are level with the floor. Don’t lean forward when squatting. Stay down for a couple of seconds, and then get back up, feeling your buttocks work. 10 to 20 reps. For your first squats, place a mirror in front of you to check on your knees and make sure your back is straight.
Lunges are a common exercise to strengthen your lower regions, and it does a particularly great job lifting your buttocks. Stand and place your feet hips wide. Make sure you have enough room in front and behind for this exercise. Put one leg back and lower your body bending the rear leg at the knee, so that it almost touches the floor. Make sure your front knee doesn’t go past the toe line. Pause down in the lowest point and then return to the initial position by straightening both legs. Do 10 repetitions for each leg. You can add weights depending on your level of fitness, holding them in your hands at the sides.
3. Hip extensions
This one doesn’t require any sports equipment; all you need is a chair or anything else to lean on for balance. It is perfect to help isolate the butt muscles. Stand with your feet hips wide and slightly lean on the back rest of a chair. Lift the right leg back with the foot flexed until it almost reaches a level of your hip. You may bend your left leg a little if you are off balance. Don’t lower your right leg all the way, let your toes nearly touch the floor, and then repeat the exercise. Then, proceed to the next leg. 10-20 reps for each leg.
4. The clam
This exercise isolates the outer muscles of your buttocks. First, lie down on your left side and position your knees slightly in front of you at a 90 degree angle. Put your head on the left arm. Make sure to keep your abs tense and your hips and back in the same position throughout the exercise. While keeping your feet together, raise the right knee and move it away from your hip as far as you can. Don’t move the hip, only the leg. You should feel your butt muscles on that side work. Hold the position for a few seconds and start to lower it slowly. The movement should resemble the opening and closing of a clam shell. 10-20 reps for each side.
5. The bridge
This one involves your buttocks, legs, and your lower back muscles. To start, lie flat on the back. Bend your knees at a right angle, your feet resting on the floor. Let your arms lie at your sides in a relaxed position. Keep your core muscles tense throughout the exercise. Lift your buttocks by pushing your pelvis straight up. Hold your body in a straight line. Pause for a few seconds and squeeze your buttocks while remaining in the bridge pose. Then, get back in the initial position. 10-20 reps.
While strengthening your legs and abdomen, this exercise is perfect for shaping your rear. Get down on your hands and knees. Keep your arms straight and the knees level with your hips. Don’t let your stomach hang down – keep it tense, and make sure your back is straight. Lift the left leg up and backwards until the knee reaches the hip level. Contract the gluteal muscles for 3 seconds. Lower the leg until your knee is back on the floor. 10-20 reps for each leg.
Keep in mind that for better results, you need to combine the workout with healthy nutrition and lifestyle. Anyway, with these most effective exercises you are definitely going to both feel and see the changes very soon. Share your thoughts and results with us!
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This article is solely for informational purposes. Before using any of the information provided above, consult a certified specialist. Use of the information outlined above can be harmful to health. The editorial board does not guarantee any results and does not bear any responsibility for harm or other consequences that may result from the use of the information provided above.