12 EXERCISES TO TONE YOUR GLUTES AND GET AN AMAZING BUTT
Everyone likes a perfect shaped butt, especially women, but this is not an easy task and it requires advanced exercises which will shape your glutes and tone your butt. Continue reading below to learn
Step-ups are an amazing exercise which can activate your glutes and provide a great cardio workout at the same time. Find a platform higher than your knees, or start on a lower platform first until you’re comfortable. Step on it with one foot and raise your body up, then bring the other knee as high as you can before stepping down. If you want to make the exercise more challenging, take small weights in your hands.
Rear leg lifts
Kneel on your forearms and knees, then lift one leg off the floor and push the foot towards the ceiling. Now, bring the leg down and continue with the other one. Adding some ankle weights will make the exercise tougher.
This exercise can really work your glutes! Lie on your back with your feet on the floor and knees pointed upwards, then raise your butt until your feet, shoulders and head are touching the floor. Push your hips as high as you can and squeeze your glutes while you’re on top of the move. This exercise is easy to learn, so when it becomes too easy to straighten one leg and push off one leg at a time.
To do a deep squat, you need to go as low as you can while keeping your back straight to activate the glutes. Your stance should be wider than shoulders, and you must keep your back straight at all times. You can make the squats more challenging by holding a weight in front of you, or doing one legged squats. Deep squats will strengthen your core and improve your flexibility as well.
Cossack lunges are great for improving flexibility and balance while also toning your butt. Keep your legs wider than your shoulders then shift your weight from side to side as you squat on one leg while keeping the other straight. Once you’re at the bottom, point the toes upwards and repeat with the other leg.
This great exercise will open up your hips, improve your mobility and strengthen your glutes. Start by kneeling and raise one leg to the side while keeping a 90-degree angle with your knee. To make fire hydrants more challenging, rotate from the hip and make small circles in the start followed by wide swooping circles later.
Sit on the ground with a bench behind you and use a weighted barbell over your pelvis. Put a pad between you and the bar to reduce the discomfort. Now, roll the bar until it’s above your hips, then lean back against the bench so that your shoulder blades are near the top. Begin the movement by extending your hips vertically and support your weight by only your shoulder blades and feet. Extend as far as you can, then return to the original position.
This stance is a staple of several martial arts and is an excellent way to build your thighs and glutes. Stand straight and open your default stance by a foot or two beyond your shoulder-width, then squat down as if you’re going to sit on a chair. Keep your thighs parallel to the ground – you should now feel the burn, but don’t give up. Try to hold the position as much as you can – start by 15-30 seconds and gradually increase the duration.
Point your toes upwards and widen your stance, then bend your knees in the direction of your toes and stand up when you can no longer see them.
Side leg lifts
Lie on your side and lift one leg up, then bring it back down slowly and switch sides in the end. This is a great exercise if you want to build the smaller muscles in your legs beside the glutes.
Lie down on the floor then raise your hips up while squeezing your glutes and holding for 3 seconds. Repeat the exercise as long as you can.
This exercise will target your abs and glutes. Lie on the floor then raise your legs from the ground at 45 degrees and push one up while pushing the other down, alternating like that as long as you can.
Repeat the exercises 3 times a week for a perfectly shaped and toned butt.