01 Jul
Blog

12 Effective Exercises of Bigger, Stronger and Toned Butt

A firm and big butt has the benefits of good looks and is beneficial for giving strength, posture and stability to the body. They allow you to do other exercises effectively by providing stability. Not only do they support your regular exercise routine, but they are also helpful for walking, sitting, running and jumping. In short, it can make your life easier.

When doing gluteus training, we often only focus on the gluteus maximus, the largest muscle in the buttocks. The gluteus medius and gluteus minimus are two other muscles besides the largest muscle in the hip. These two muscles also need to be focused in order to properly burn the hip. In this article, you will find exercises that will burn your entire bum. All you have to do is do each exercise perfectly.

Here are 12 effective exercises for bigger, stronger, and tighter buttocks. Choose a combination that suits you best and you can incorporate it into your full body exercise regimen or into your lower body exercise regimen.

1. Gluteal bridge

1. Lie on the floor or mat with your knees bent and your feet hip-width apart.

2. As you exhale, squeeze your glutes and press your heel into the floor. Raise your hips toward the ceiling until your hips are no longer bent.

3. Hold there for 4 seconds.

4. Slowly lower your hips down and relax for 2 seconds.

5. Repeat

2. One-legged Glute Bridge

1. Lie on the floor or mat with your knees bent so your feet are hip-width apart.

2. Raise one leg in the air.

3. As you exhale, squeeze your glutes and press your heel into the floor. Raise your hips toward the ceiling until your hips are no longer bent.

4. Hold there for 4 seconds.

5. Bring your hips down slowly with one leg up and repeat the process.

6. Finish the repetitions with one leg before switching legs.

3. Knee joint

1. Sit so your knees are on the floor. Stand straight with your body above your knees.

2. Keep your hands on the back of your head.

3. Bend your hips back and bend down until your chest is parallel to the floor.

4. Push back into position with your glutes and repeat the process.

4th Classic squat

  1. It targets the gluteus maximus, hamstrings, and the core.
  2. Stand with your feet a little wider than shoulder width. Put your toes slightly outward. Keep your hand by your sides.
  3. Keep your chest raised and the core activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands in front of your chest and connect the fingers of your hands.
  4. Go down until the position feels like you are sitting in a chair.
  5. Now straighten your knees by pushing through your heels as you compress your glutes.
  6. To repeat

5. Jumping squats

  1. Stand with your feet a little wider than shoulder width. Put your toes slightly outward. Keep your hand by your sides.
  2. Keep your chest raised and your back straight while the core is activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands in front of your chest and connect the fingers of your hands.
  3. Go down until the position feels like you are sitting in a chair.
  4. Now prepare for a jump while straightening your knees by pushing through your heels. Do it by squeezing your glutes.
  5. Jump straight, land, and repeat.

6th Pulse squat

  1. It targets the gluteal muscles, quadriceps, hamstrings, and core.
  2. Stand with your feet a little wider than shoulder width. Put your toes slightly outward. Keep your hand by your sides.
  3. Keep your chest raised and the core activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands in front of your chest and connect the fingers of your hands.
  4. Go down until the position feels like you are sitting in a chair.
  5. Now take a pulse by moving your thighs up and down a little for a few seconds.
  6. Now straighten your knees by pushing through your heels as you compress your glutes.
  7. To repeat.

7th Knicks squat

  1. Stand with your feet shoulder-width apart. Pull your hands by the sides.
  2. Take your left leg back and cross your right leg as you bend your front knee until that thigh is parallel to the floor.
  3. Return to the starting position and repeat with another leg.

8th. Jumping lunges

1. Stand upright, feet shoulder width apart and let your hands hang to your sides.

2. Take a big step forward while bending the knee of another leg so that it is almost touching the floor.

3. Jump and swing your legs in the air and switch legs until you land on the floor.

9. Lateral lunges

  1. Stand with your feet shoulder width apart and your hands hanging by your sides.
  2. Take a big step to the right with your right leg and start bending your knee until your thigh is parallel to the floor.
  3. Repeat with another leg.

10. Split squats

1. Stand with your back to a piece of a raised platform.

2. Place your foot on the platform with the back of your shoes facing up.

3. Bend your knee and go down until the other knee hits the floor.

4. Hold there for a few seconds and come back.

11. Lying leg raises on the side

  1. Lie on the left side of your body.
  2. Stretch your legs across one another. Rest your head on your left hand or on a pillow. It is recommended that you lie down so that gravity acts as a drag as you move.
  3. Raise your right leg up to 45 degrees in the air and bring it down. This is a repetition. Do 15-18 reps before switching sides.

Tip: In order to concentrate more on the gluteal muscles, point your feet a little inwards and nominally lean the left hip bone a little forward.

12th Lateral knee raises

  1. Lie on the left side of your body so that gravity acts as a drag. Rest your head on your left hand or on a pillow. Bend your knees forward and form a V with your leg.
  2. Raise your right knee in the air and keep your feet together. Raise the knee to 45 degrees and lower it.
  3. This is a repetition. Do 15-18 reps before switching sides.

Tip: keep the core moving throughout the movement.

Take that away

In choosing the best combination of exercises that will best suit you, consider all of the above, such as lunges, squats, hip abduction. This will effectively burn the muscles and you can expect results faster.

As a beginner, keep the transition within the exercise as smooth as possible. We also recommend starting with fewer repetitions and increasing the repetitions over time. Following these tips can prevent injury.

28 Jun
Blog

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.

11 Dec
Blog

Yoga Butt exercises you can try out for a hands-on experience

If you exercise regularly Butt, you might have encountered multiple injuries. These injuries occur for many reasons, which can vary from overstretched muscles to overworked muscles. These injuries also indicate that either the exercises you are practicing are not potential enough, or you are not performing them properly.

Here are a few safe ones Yoga butt Exercises to try out so that you can avoid injuries with little effort!

Upward facing dog

Upward facing dog yoga butt

Also known as Urdhva Mukha Svanasana is a Yoga butt exercise Designed to tone the buttocks. The workout also improves posture, strengthens the spine, and stretches the chest. Other benefits include strengthening your wrists, arms, and stretching your lungs. Since this exercise is safe to perform, Yoga butt injury can be avoided. This is how it works:

  • Lie face down on the mat on the floor.
  • Make sure your legs are wide and toes are flat on the mat.
  • Keep your palms flat on the floor.
  • Now lift your torso by pressing your toes on the floor and extending your arms flat on the floor.
  • Stand on the horizon when your shoulders roll back.
  • Practice that Yoga butt exercise

Bridge posture

Bridge Pose Yoga Butt

An exclusive exercise, also known as the Setu Bandha Sarvangasana, is used to strengthen the buttocks. The workout is also beneficial for abdominal organs, depression, blood circulation, and stress relief. Make sure you do this exercise regularly in order to gain a nice yoga bum. Find out how to do it.

  • Lie on the floor with your back to the floor.
  • Slowly lift your hips and create a sharp curve in your back.
  • Keep your hands on your side.
  • Roll your shoulder under your chest and push through your feet.
  • Practice that Yoga butt exercise

Locust pose

Locust Pose Yoga Butt

The Salabhasana is a pose that is very beneficial for your buttocks as it strengthens the buttocks. The exercise also improves stress, posture and strengthens the spine. If you want to win one nice yoga butt, This exercise is all you need. If you want to minimize the risk of injury, this workout is the safest choice. This is how it works:

  • Lie down with your stomach facing the floor.
  • Make sure your arms are flat on the floor.
  • Snap into place and press your cores into the ground. This lifts your chest and legs in the air.
  • Roll your shoulders back and lift your upper and lower body by keeping your stomach on the floor.
  • Practice that Yoga butt exercise regularly.

Wheel position

Everyone's favorite pose Yoga butt exercises, Urdhva Dhanurasana is an exercise that can work wonders for you. Exercising offers several benefits, including strengthening the lungs, buttocks, increasing energy, and reducing asthma. Other serious medical conditions can include infertility improvement and osteoporosis. To do this exercise:

  • Lying on the floor.
  • Place your hands on the mat above your head, palms down, and fingertips pointing towards you.
  • Start by lifting your hips and placing the crown of your head on the mat.
  • Extend your arms and lift your head off the floor.
  • Your tailbone should extend towards your knees.
  • Push your shin bones back and try to keep your feet parallel.

Do this Yoga butt exercise regularly.

Chair pose

Chair Pose Yoga Butt

The Utkatasana, or the chair pose, is easy Yoga butt exercise that you can try it out without much inconvenience. The workout targets the muscles to tone them, strengthen the buttocks, stretch the chest and shoulders. Other benefits may include reducing the symptoms of flat feet and stimulating the abdominal organs. This is how it works:

  • Bend your knees, raise your arms, and lower your hips.
  • Make sure you drop your buttocks on the floor.
  • Make sure your body is aligned.
  • Keep your shoulders relaxed and rotate your outer arms inward.
  • Make sure all of the weight is on your heels.
  • Practice this exercise regularly to win a nice yoga bum.

frequently asked Questions

Can you suggest any other yoga buttocks exercises to try at home?

Dolphin Kick, Hydrant, Downward Dog with Leg Extension, and Hamstring Twist are the best yoga buttocks exercises to try at home

Can you tell me how to do the Dolphin Kick Yoga Butt exercise?

For the Dolphin Kick exercise, follow the instructions below:

  • Start by getting yourself into a plank position.
  • Lie on the mat, balancing your forearms and toes.
  • Make sure your elbows are below your shoulders.
  • Your hips need to lift a little.
  • Bend your knees to touch the floor.
  • Then return to the starting position.

Does Yoga Help Build A Good Butt?

Yes. All of the exercises that we have listed above will surely help you build a great butt for you.

These were some of the best Yoga butt exercises that you can try to improve your buttocks and stay fit at home. Each workout offers a number of benefits that can solve most of your health problems at the same time. So what are you waiting for?

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