Thanks to celebs such as J-Lo and the Kardashians being “all about that bass,” the booty seems to be all people can talk about lately. How you like your rear view is mostly a matter of preference, but if it’s not to your liking, you might just need a boost.
When your backside is weighted down, it can have a tendency to change your body shape. Your hips and thighs might bulge out a bit–what some call saddlebags–because the weight of your bum is pushing against the fatty deposits in the area. Or your butt could just appear flat and shapeless because it’s lacking the muscle to give it a nice round curve.
Getting a firm booty doesn’t have to be difficult or require the surgical implants to which some people resort. Instead strengthening and fat burning is key to lifting your tush and getting better butt. Try these exercises and see your new booty
- Squats: Squats are the go-to exercise when you want to give your lower body a bit of lift. Start with with your legs hip-width apart. With a strong core and your chest up, sit back and down as if sitting in a chair. Bring your butt below parallel, then squeeze your butt together as move your hips forward to return to standing.
- Deadlifts: A great rear can be as simple as picking up weights up and putting them down, also called a deadlift. Hold dumbbells or a barbell in front of your body with your palms facing you. With your feet at in line with your shoulders and a slight bend in your knees, bend from the waist with a flat back and allow the weight to go toward the floor. Return to the starting position by squeezing your glutes and using your upper leg muscles to return to standing.
- Glute Thrusts: Rest your upper back on a bench and place your legs hip width apart with your knees bent at right angles. Dip your butt toward the floor and then squeeze your rear to return to the flat core position. If this is too easy, place a dumbbell or barbell across your pelvis.
- Side Leg Lifts: On all fours, with your arms below your shoulders and knees below your hips, straighten your right leg out to side in line with your hip. Make small pulsing movements up and down. Repeat on other leg.
- Jumping Lunges: Walking lunges are sure to tone your lower body, but pick up the pace and add a jump, and your backside will certainly see even better benefits. Standing in a lunge position, with your back leg weight supported on your toe, and your front knee bent and above your ankle. Sink into the lunge and then spring up into a jump, switching your legs and landing in a lunge on your opposite leg. Keep a steady pace switching from right to left leg.
- Booty Crossover: On all fours, with your arms below your shoulders and knees below your hips, straighten your right leg with your toe pointed on the floor. Squeeze your glutes and raise your leg (still straightened), so that your foot is higher than your body. Still squeezing, slowly lower your straightened leg crossing it over the left leg. Touch your pointed toe to the floor. Raise it back up behind you and then lower to the straightened leg starting position. This is one rep.
Sample Workout
Squats
Beginner: Three sets of 15 reps, bodyweight only
Intermediate: Three sets of 12 reps, less than 45lbs
Advanced: Three sets of 12 reps, more than 45lbs
Deadlifts
Beginner: Three sets of 12 reps using dumbbells of 25lbs or less
Intermediate: Three sets of 12 reps using dumbbells of 25lbs or more
Advanced: Three sets of 12 reps using a barbell weight of 45lbs or more
Glute Thrusts
Beginner: Three sets of 12 reps, no weight
Intermediate: Three sets of 15 reps, less than 15lbs
Advanced: Three sets of 15 reps, more than 15lbs
Side Leg Lifts
Beginner: Three sets of 10 pulses, each leg
Intermediate: Three sets of 15 reps, each leg
Advanced: Three sets of 20 pulses, each leg
Jumping Lunges
Beginner: Two sets of 20 total reps
Intermediate: Three sets of 20 total reps
Advanced: Three sets of 20 total reps, holding dumbbells in each hand
Booty Crossover
Beginner: Two sets of 10 reps, each leg
Intermediate: Two sets of 20 reps, each leg
Advanced: Three sets of 20 reps, each leg.
What is your favorite booty exercise? Share with others in the comments.
Carrie Anton is a freelance writer focusing on health, fitness, and sports. She's been published in Self, Women's Health, Oxygen, and Maximum Fitness.
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