We all want to get a fit butt when summer’s coming. And now we only have a few days left to build the body of our dreams using some reliable exercises.
Bright Side is fed up with boring squats: here are some exercises that even the laziest couch potatoes will like. You can customize the number of reps and sets depending on your physical shape and abilities.
10. Leg straightening
Starting position: your pelvis remains on the edge of the bed, bend your legs at right angles, and lift them in the air. Start straightening your legs keeping them in the air and contracting your buttocks. This exercise is aimed at the gluteus maximus.
9. Blade bridge
Starting position: extend your arms out, shoulder blades remain on the edge of the bed, the trunk “freezes” above the floor. Lift your pelvis, forming a right angle. Remember that the more your legs are extended, the easier this exercise will be.
8. Side leg lifts
To do this exercise and the following exercises you’ll need a yoga mat or a simple carpet.
Stand on all fours for the starting position: your shoulders should be parallel with your pelvis. Do a side kick and straighten out your leg so that it’s parallel to the ground. Don’t contract your lower back while going back to the starting position. Repeat the same action with your other leg. This exercise is good for the gluteus medius.
7. Donkey kicks
The starting position is the same but we start doing back kicks, lifting our leg up. Change legs, keep your balance, and don’t contract the lower back.
6. Z position
This exercise has a positive effect on all glute muscles and the hip joint. Your starting position is depicted in the picture: slide your left leg backwards and contract the glute muscles.
If this exercise is too easy for you, you can contract your back thigh, cross your legs, and go back to the starting position.
5. Side kicks
This exercise pumps buttocks and trains us to maintain balance.
Starting position: stand on your left foot and lift your right knee to hip height. Drive your knee out and extend fully as if you wanted to kick someone. Don’t forget to use your arms to maintain balance.
4. Warrior balance
Here’s one variation of this exercise. This move works the butt muscles and you have to engage your core muscles to stay balanced. Extend your arms overhead, reach your torso forward, and extend your left leg behind you. Keep your body parallel to the floor for 20-30 seconds. Repeat on the other leg.
3. Hip bridge
Start by lying flat on your back with your knees bent. Lift your hips up 45° and freeze in this position for 5 seconds contracting butt muscles. Then go back to the starting position and repeat.
2. Weighted kicks
You can do this exercise without dumbbells but weights make workouts even more effective. Get down on all fours, wrists beneath the shoulders, knees beneath the hips. Place a dumbbell in the crook of your knee and pulse your flexed foot toward the ceiling by squeezing your glutes. Do 10-15 reps for each leg.
1. Fitness ball exercises
If you have a fitness ball, you can perform this static exercise that pumps gluteal muscles and core muscles. Lie down on your stomach and hold an exercise ball between your feet. Engage your abs, extend your arms straight out in front of you, squeeze the ball with your feet, and lift your knees. Freeze for 10 seconds, rest, and then do a few more reps.
Do you have your favorite butt exercise? Share it with us in the comments!