Build a Better Booty with These Seven Butt-Blasting Moves
When it comes to sculpting the perfect backside, you need to put in the work. While you may admire the curves of celebrities like Kim Kardashian or J Lo, it’s important to remember that achieving a toned and lifted butt requires dedication to muscle-building exercises. Here are seven moves that will help you get closer to having the best butt in town.
Squats
Every effective butt workout starts with squats. Squats are fantastic for building muscle, burning fat, and increasing overall strength.
How to Do It
To perform a basic squat, stand with your feet shoulder-width apart. Lower your body by pushing your hips back and bending your knees. Pause at the bottom of the movement, then slowly return to the starting position. You can also try different squat variations to keep your workout interesting.
Heel-Lifted Squat
In addition to sculpting your backside, heel-lifted squats are beneficial for your knee health.
How to Do It
Start with your feet hip-width apart and lift your left heel. As you lower your body towards the floor, keep your hips back and maintain control. Engage your core for balance and ensure that your standing knee does not extend past your toes. Return to the starting position by pressing into your right heel. Switch legs and repeat.
Glute Kickback
This dynamic exercise targets the glutes and helps trim excess inches.
How to Do It
Begin on your hands and knees in a kneeling push-up position. Lift your right leg behind you, keeping a 90-degree bend in the knee. Contract your glutes at the top of the movement and hold for a second before returning to the starting position. Repeat with the left leg.
The Bridge
The bridge is a classic exercise that is highly effective for toning the backside.
How to Do It
Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground to create a straight line from your shoulders to your knees.
Curtsey Lunges
In addition to working your thighs, curtsey lunges can help shape and tone your butt.
How to Do It
Stand tall and step your left leg behind you and to the right, crossing your thighs and bending both knees. Return to standing and switch sides to complete a repetition.
Squat to Sumo
Sumo squats challenge your balance and engage different muscle groups.
How to Do It
Stand with your feet wider than your shoulders, toes slightly turned out. Hold dumbbells in front of your hips and squat down, keeping your chest up and knees out. Lower the weights towards the floor between your legs.
Bear Plank Leg Lifts
This exercise targets the legs and butt, helping to define and tighten these areas.
How to Do It
Start in a plank position with your shoulders over your wrists. Bend your knees slightly and lift your right heel towards the ceiling, squeezing your glutes. Return to the starting position and repeat on the other side for 45 to 60 seconds.