Even though we all want to have a nice curved and firm buttocks, some of us have more trouble attaining that goal than others. Usually, this is because some of us don’t know the right exercises and simply rely on squats to get the job done.
But let’s face the truth. Squats are just plain terrible. One grows bored of them after as little as 10. And, more importantly, some of us simply aren’t able to do squats, thanks to knee problems and whatnot.
Worry not, ladies, there are plenty of other, more efficient ways of attaining your dream tush. Here we offer you 9 exercises to the butt you desire and deserve!
1. Single leg glute bridge
The starting position on this exercise is you lying down on your back, with your knees in a bent position and the feet close to the butt. Now, just straighten one leg, making sure to tightly squeeze the glutes.
Proceed by lifting your butt and hips from the ground. Next, try lowering your butt as close to the floor as you can without it actually making contact. Of course, you should switch between both legs while doing this exercise!
2. Hydrant with leg extension
Your starting position is on all-fours on the ground. Now try and lift one leg (it should stay in its bent position) upwards toward the ceiling. Proceed by straightening your leg and then pause, bend your knee and return to the initial position.
Repeat this exercise for 1 minute before switching between legs.
Your starting position is once again on all-fours on the floor. Lift one leg upwards from behind you, while maintaining your core tight. Slightly cross your leg over the one that’s still planted on the floor. Lower your foot and gently tap the ground.
Then, lift it back up to its initial position before lowering it again to tap the floor. Repeat this exercise for 1 minute before switching between legs.
Your starting position should be a standing one, with your feet about hip-width apart from each other. Place your hands on the hips. First lift one leg straight sideways and proceed by crossing it behind you.
Bend your other knee so that the extended leg’s knee touches the ground.
Now just straighten the knee and lift your leg back out. Repeat this exercise for 1 minute before switching between legs.
5. Heel lifted squat
Like the previous one, your starting position should be a standing one, with your feet about hip-width apart from each other. One heel should be lifted.
Maintaining control over your movements and your core tight, push back with your hips and lower your buttocks towards the ground. Just make sure to keep your standing knee from going beyond your toes.
Proceed by pressing into your heel and then return to the initial position. Repeat this exercise for 1 minute before switching between heels.
6. Bear plank leg lifts
This starting position should be you in a planking position with your knees bent only slightly. Next, bend one of your knees to a ninety-degree angle. Flexing your foot, kick your leg up towards the ceiling, as high as you can without hurting yourself.
Make a small pause then lower your leg. Repeat this exercise for 1 minute before switching between legs.
7. Single leg dead lift
Once again, your starting position should be a standing one, with your feet about hip-width apart from each other. The difference is that your right foot should be several inches in front of the left. Also, your left knee should be bent slightly.
Keeping your core tight, fold slowly forward.
Just make sure the left foot is aligned with your spine. Next, touch the ground using both hands, before returning to the standing position. Repeat this exercise for 1 minute before switching between sides.
8. Sumo squats to calf raise
Your position is once again standing with your feet apart from each other about twice the hip width. Your hands should be placed on your hips, and your toes should be slightly pointed outward.
While making sure to maintain your core, lower the hips until the thighs are parallel to the floor. Proceed by raising both of your heels off the ground. Now just do the opposite of what you did before, by raising your hips and lowering your heels.
Repeat for as long as you can without over-tiring yourself.
9. Squat to sumo
And yet again, your starting position should be a standing one, with your feet about hip-width apart from each other. Your toes should be facing forward, and your hands should be placed on your hips. Once again, try maintaining your core tight, and just sink back into a squatting position.
Proceed by pressing into the heels and turning your knees and toes outward at about a forty-five-degree angle. Now, get back to the initial position and start all over again.
There you have it, gals. Good luck achieving the butt you want! Here is a helpful video to aid in doing the exercises properly:
Important note from the author:
Is it possible to melt away one to two pounds of stubborn body fat every single day? It sounds insane, but according to the scientific proof — and the thousands who have already done it themselves using this secret — the answer is YES.
You will never guess how it’s done… (Hint: It’s NOT about taking sketchy pills or killing yourself at the gym).
That’s right – and it’s important to know that this isn’t about some “magic weight loss shake,” or the “calories out-calories in” model that the medical community has been trying to brainwash us with for decades.
Not at all.
It’s about a simple yet potent method developed and perfected by Brian Flatt – who is a health & nutritionist coach, and also a personal trainer who has been in the fitness world for over a decade.
See what all the buzz is about here
Thanks for taking the time to read this article. If you found this information helpful, please share it with your friends and family. Your support in our endeavor of sharing free information would be much appreciated.