What do all girls with a great booty have in common? Is it their good genetics, clean eating habits, or butt implants? Not necessarily. What really makes the difference between an amazing booty and an average one is exercise routine.
That’s right! A well-planned training program can naturally lift your butt and give it a toned appearance. Moreover, it will shape your legs fast and build glute strength. At the same time, your waist will get smaller and your stomach flatter.
Imagine yourself achieving that sought-after hourglass figure! All it takes is a healthy diet and the right workout. So, what’s the best way to shape your buttocks? Here are some handy exercise tips to put you on track![mobileonly] [/mobileonly] [desktoponly] [/desktoponly]
How To Lift Your Buttocks Fast
A full, round bum is something on every woman’s wish list. What if you lack the genes needed to have a big bottom? After all, not everyone is lucky enough to be born with a sexy rear.
Luckily, it’s never too late to shape your butt and build the body you’re after. It won’t be easy, but it’s worth the effort. There’s just something magical about a big, round bottom!
First, be aware that exercise is a must. No matter how clean you eat, you’ll never get a sexy butt without training. This area of your body consists of three muscles, and without exercise, they can become lazy and lose their shape.
Women usually turn to cardio to increase butt size. Big mistake! Too much cardio actually eats muscle, making your butt flat. Your workout should consist of strength moves that challenge the glute muscles to grow. Sumo deadlifts, squats, walking lunges, and hip thrusts are just a few examples.
These exercises lift your bottom while burning fat. Moreover, they boost your metabolism, so you’ll torch more calories at rest. Not to mention that they’re good for your health!
Let’s take the squat, for instance. Even though it’s mostly known as a leg exercise, it builds total body strength by creating an anabolic environment. Squats also activate your glutes and tone the core muscles, leading to enhanced physical performance. On top of that, this movement makes daily activities easier and keeps your bones strong.
When you’re doing squats, nearly every muscle in your body works hard to maintain your balance. The heavier you lift, the harder your muscles will work. This stimulates the releases of testosterone, growth hormone, insulin-like growth factor, and other hormones that influence body composition.
Since the squat engages multiple muscles, it revs up your metabolism. This translates into a higher energy expenditure, aka more calories burned. As a result, you’ll build lean muscle and shed fat. It’s a surefire way to build upper and lower body strength, shape your butt, and sculpt your legs. Your balance, flexibility, and range of motion will improve too.
These factors combined lead to improved sports performance, reduced injury risk, and overall leanness. Lunges, deadlifts, and other compound moves have the same effect, so they should be an integral part of your routine.
What’s the Best Workout to Lift Your Bottom?
Wondering how to get started? With so many butt exercises out there, it can be hard to tell which ones work best. But who says you need to choose just one exercise?
A typical training session should include three to four exercises for large muscle groups, such as the legs and squats. When you’re working your arms, calves, and other smaller muscles, aim for two or three movements per muscle group.
If you’re training the buttocks, perform up to four different moves. Try something new next time. The whole point is to keep your workout varied. This will not only ward off boredom but also keep your muscles guessing. Otherwise, you’ll lose your motivation and hit a plateau.
Also, try new variations of your favorite exercises. For instance, if you always you do stationary lunges, try walking lunges, clock lunges, reverse lunges, or curtsy lunges. It’s a great way to hit your glutes from different angles and work those small muscles that are neglected during training.
It may seem difficult, but it’s easy. Once you get the ball rolling, everything will fall into place. You’ll begin to actually feel your muscles and do what it takes to get the “burn.”
For example, many women do barbell bridges, donkey kicks, and other isolation moves when they’re done with compound work. This helps increase the “burn” and sets your glutes on fire.
Your muscles are already tired from squatting and lifting, so they’ll respond better to isolation work. If you start your session with isolation moves, you’ll be too tired to do squats or deadlifts, so it makes sense to begin with the most challenging moves.
Also, don’t be afraid to lift heavy. Your butt won’t gain size or change its shape unless you work those muscles really hard. This doesn’t mean you need to train like a powerlifter, but you do need to go heavy in the gym. Those five-pound dumbbells won’t do too much for your legs or bottom; they’re a waste of time.
Look at the most popular fitness models and physique competitors. They work with hundreds of pounds and still look amazing. Their booties are to die for! Men and women worldwide admire their perfect bodies with delicious curves just in the right places! Surprisingly, many of these models don’t do cardio at all. Strength training comes first on their list.
So, what are you waiting for? Start with these exercises that will lift your butt and shape your legs.[mobileonly] [/mobileonly] [desktoponly] [/desktoponly]
The sumo squat works all muscles in the lower body, including the quads, hips, glutes, calves, hamstrings, and inner thighs. They differ from standard squats in the positioning of the feet. Basically, you need to a use a wider stance and keep your toes pointing out to the sides.
This compound move lifts your butt while improving strength and mobility. Just like the traditional squat, it helps build core strength and ignites your fat burning engine.
For optimal results, hold a dumbbell or a medicine ball with both hands. As you progress, use a barbell. The key is to squeeze your glutes at the top of the movement and hold the contraction for a second or two. Move slowly instead of rushing through the motion.
Barbell Glute Bridge
Touted as the king of bigger butt exercises, the barbell glute bridge hits your rear from every angle. This movement is definitely a winner when it comes to working your core and lower body. It’s also one of the few moves that target the gluteus medius.
When done regularly, it strengthens your core and legs, improves your posture, and boosts physical performance. Moreover, it can relieve back pain and increase joint flexibility.
Contrary to popular belief, barbell bridges and hip thrusts are not one and the same. When you do the bridge, your torso is positioned on the ground. With the hip thrust, you must your place shoulders on an elevated platform, such as a bench or wooden box.
Since this move increases overall strength, it helps improve both your squat and deadlift. Furthermore, it helps correct postural imbalances and keeps your gluteal muscles activated for almost the entire rep.
Try different bridge variations to make your training program more challenging. The single-leg barbell bridge, the dumbbell bridge, the stability ball bridge, and the straight leg bridge are all a fantastic choice. These moves will keep your body guessing and ignite muscle growth.
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One Leg Cable Kickback
The leg kickback is a functional movement that activates your butt muscles. It can be done on a cable machine or with resistance bands. If you’re a beginner, use your own body weight. However, this won’t do the trick for too long.
One-leg cable kickbacks isolate all gluteal muscles as well as the hamstring muscles. This move shapes your legs and bottom while increasing body strength. Ideally, do it close to the end of your training session when your muscles are fatigued.
This compound move develops strength and balance, shapes your core, and lifts your bottom, and it also makes your hips more flexible. Plus, it can be easily adjusted to your fitness level.
Walking lunges are a form of unilateral training. This helps correct muscle imbalances and allows for more effective glute activation. The lunge also helps improve core stability, leading to enhanced sports performance and better posture.
Depending on your preferences and strength level, use a barbell or two dumbbells. You can also mix lunges with push-ups, burpees, squats, and other moves to work your entire body and burn more calories.
There are many other exercises to choose from. If you master the ones above, you’re on the right track. Remember that consistency is the key. Work your butt at least once a week to give it a perfect shape and burn stubborn fat.