A Set Of Great Exercises To Attain Well-built Butt
Butt workouts are a very efficient series of exercises that move the entire buttock muscles. They mainly focus on the work of three hip muscles – the gluteus maximus, gluteus medius, and gluteus minimus. If you do these exercises regularly, you can get a multitude of benefits. Building stronger glutes will allow you to build better athletic performance and avoid the risk of injury. In addition, they are essential for building better body stability and maintaining correct posture. They not only strengthen your glutes, but also stabilize your back muscles and enable better movement of your legs.
Below are some coordinated and helpful butt workouts that will result in better buttock shape and stronger glutes.
The perfect butt workouts to get stronger glutes:
Below are some very efficient and helpful exercises that will help you get properly formed and stronger buttocks muscles in no time!
1. Squats
Squats are considered the best butt exercise because of their multifunctional capabilities and benefits. Performing this exercise is fruitful as it strengthens your core, reduces body calories, increases your athletic performance, reduces the risk of injury, and much more.
Directions:
1. First, stand with your feet shoulder-width apart and your chest up as you look forward. Then stretch your arms forward to keep your balance. This is your starting position.
2. Then bend your knees and stick your butt out to appear as if you are sitting in an imaginary chair.
3. Then bend down as low as you can, keeping your back straight and your chest raised.
4. While keeping your body taut, return to the starting position by pushing your heels through.
2. Lunge steps
Lunge steps are an excellent butt exercise because their main purpose is to tone your buttocks, legs, and core. It also helps increase your muscle mass and improve your posture to a great extent. They also ensure proper body balance and better body stability. This exercise is also responsible for weight loss and better resting metabolism.
Directions:
1. First stand with your feet hip-width apart and your core activated. This is your starting position.
2. Then take a large step forward with one leg and start shifting your body weight forward. This is done to make sure your heel hits the ground first.
3. Now bend your body until the same leg is parallel to the floor.
4. Return to the starting position by pressing on your right heel.
Repeat the above steps with your other leg.
3. Hip extensions
Hip extensions are considered one of the best butt workouts because they promote strong glutes. This exercise primarily targets your hip extensor muscles – hamstrings and glutes. It is also responsible for promoting better back support and greatly improving your athletic performance. The exercise given below involves the use of stability balls.
Directions:
1. First, lie down with your feet on the floor, hands on your sides and knees bent on your back. This is your starting position.
2. Now push through your heels to lift your butt off the floor, aligning your middle back and knee.
3. Hold for a second to squeeze your glutes.
4. Return steadily to the starting position.
Frequently asked Questions:
1. What exercises do you lift your buttocks?
Some exercises that will lift your bum include clamshells, leg kickbacks, frog jumps, lateral belt running, gluteal bridges, hip kicks, and fire hydrants.
2. How many lunges should I do to get a better built butt?
To build and tone your buttocks, try doing three sets of 12-15 repetitions on a regular basis.
3. How many squats should I do in a day?
You should aim for three sets of 12-15 repetitions each day.
4. What exercises will help me get a bigger butt?
Some exercises that will allow you to get a bigger butt include walking lunges, squats, clamshell, one-legged deadlift, banded side stride, and weight training.