The butt you’ve always wanted can’t be built in a day.
Want a killer butt to flaunt in your favorite swimsuit this summer? A perky butt is not the result of a few burpees and squats. It requires months of training to get your muscles to behave in the way you want.
While the gluteus maximus is the largest muscle in this area, you’ll also need to work on the other glute muscles like the gluteus minimus and medius. But targeting all these muscles, you’ll be able to get a toned, shapely butt.
Kicks and squats are excellent moves to train your derriere, but there are plenty of other options and variations out there. Try mixing up your routine to avoid boredom and work your glutes in different ways. Perform two or three of the glute exercises mentioned below as part of your daily workout routine, or dedicate one day a week to these muscles and do all the moves for an intense butt workout.
This move will not only give you a perky butt but also make your hamstrings longer and leaner. It needs to be performed slowly, with control to get maximum stretch down the hamstring. If done, consistently you’ll see results in no time!
Glute bridges will help strengthen your glutes, hamstrings, and lower back. They also improve hip mobility and are great for those who cannot do squats due to injuries. This move is also highly beneficial for people who sit at a desk all day.
This is one of the best moves out there to shape the inner thighs and glutes. A sumo squat is a type of wide-legged squat that put the toes at an angle. Going as low as you’re comfortable with will help you get an enviable butt.
The lunge isn’t immediately thought of as an exercise to tone the butt. But your glute muscles are in action as you pull back to the standing position. Try incorporating traditional forward lunges into your routine or go for the reverse lunge instead.
This exercise is ideal if you’re looking to tone your behind. Performing box jumps regularly reduces leg pain and stiffness while they melt away stubborn fat. It is an excellent strengthening move for your glutes, quads, calves, leg muscles, and hamstrings.
This move is also known as the glute kickback since it primarily targets the glutes. You can perform the exercise with or without a resistance band. Depending on your fitness level and goals, there are a few different versions of this move to choose from.
There you have it! Now go grab your favorite yoga pants and get to stretching!
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