It always pays to have a nice butt. Whether you’re wearing a nice pair of jeans or a pretty little skirt, it’s always made even better when you have a shapely butt to accentuate your entire outfit. However, you might think that getting a really nice butt isn’t as easy as 1-2-3. And that’s true.
It’s going to require a certain level of determination and hard work. But it doesn’t really have to be so complicated either. In fact, it’s perfectly possible for you to get the butt that you want without having to resort to gym memberships or complicated exercise equipment. You just have to make yourself knowledgeable of various exercises and commit yourself to that regimen for a while. With enough hard work, determination, and discipline, you’re going to see results almost immediately.
Sure. You don’t want to be tying your sense of self to how you look. And that’s good. You should always be confident in your own skin regardless of how you might look. However, it’s also no secret that the better you feel about how you look, the more attractive you are as a person. So, if you’re determined to get that body you want, you shouldn’t let anyone stop you. You just need to make yourself aware of all the exercise that you need to be doing to get that body that you can be proud of.
1. The Rainbow
This is an exercise that is designed to help strengthen your shoulders, core, and legs along with your butt. It’s a really great compound movement that utilizes a bunch of different muscle groups and so that makes the exercise a lot more difficult and challenging. This is great for building muscle while burning fat.
1. Get on all fours with your forearms and your shins serving as points of contact with the floor. Straighten your left leg as you pull the toe further away from your body.
2. Take the raised leg while maintaining its flat structure to the side as far away as possible and gently tap the floor with the toe.
3. Now do the same movement in the opposite direction as if you were drawing a rainbow.
Perform this exercise for 3 sets of 15 rotations each leg.
2. Lunges
This is another great lower body movement that recruits a lot of different muscle groups that can help increase strength while burning fat. It’s also a great way to increase the range of motion of your lower extremities while increasing your heart rate at the same time.
1. Start the movement in a fully upright standing position with your feet directly underneath your hips.
2. Place your hands on your waist.
3. Proceed to step forward with your right foot while maintaining a 90-degree angle on that forward knee.
4Gently tap the left knee on the floor and use your glutes, hamstrings, and quadriceps to bring your right foot back into place underneath your hips.
5. Repeat the same process for the left leg.
Perform this exercise for 3 sets with 12 reps for each leg. Make this exercise more difficult by further lengthening your stride or by holding kettlebells or dumbbells with your hands.
3. Air Squats
The squat is one of the most essential functional movements that all of us should be able to perform safely and effectively. It’s the ultimate lower-body exercise that is designed to build strength in the legs and the butt.
1. Start the movement in a fully erect standing position with your feet directly underneath your hips.
1. Slightly hinge at your hips and sink deep down into a squat until the creases of your hip fall underneath the tops of your knees.
2. Throughout the entire descent, try to push your knees outward while maintaining an upright chest.
3. Once you hit your sticking point in the bottom position, recruit all the muscles in your lower extremities to push yourself back up to a fully upright position.
4. Throughout the entire squat process, it’s important to keep the weight on your heels to prevent yourself from getting off balance by going on the tips of your toes.
Perform this movement for 5 sets of 20 reps. You can also choose to scale this movement up by making use of additional resistance in the form of barbells or kettlebells.
4. Bridge Pose
This is a classic yoga pose that can be turned into a dynamic movement to strengthen the lower back and the glutes. It’s also great for improving the range of motion within your lower back and hips.
1. Start the movement by laying flat on your back. Make sure your knees are bent with your thighs touching together. Bring your heels as close to your butt as possible without lifting your lower back off the floor.
2. Using the strength of your legs and butt, push off the floor with your heels and raise your pelvis straight into the sky as high as you can.
3. Hold this position for approximately 5-10 seconds and then slowly descend back to your starting position.
Perform this movement for 3 sets of 15 reps.
