Life Hacks

Here Are 9 Exercises To Get The Booty Of Your Dreams

June 8th, 2018

Let’s be honest … achieving a well-defined derrière helps boost confidence. And exercising your glutes allows you to tone your fanny muscles for the most attractive shape. The following 10 exercises can help you get that perfect butt.

Reverse Plank Hip Lift

This exercise targets the lower back, glutes, and other areas of your lower and upper body. To successfully perform this exercise:

  • Place your hands onto a sturdy step or low bench behind you with your back towards the floor and fingers facing forwards. Place your feet flat on the floor with knees bent.
  • Keeping your arms straight, lift your hips off of the floor into a reverse plank position. This should create a straight line from your chest to your knees.
  • Lower yourself back down, using your glutes and back muscles to lift your hips. Repeat until you have completed the required reps.

Resistance Band Glute Kickback

Glute kickbacks target the buttock area and use resistance bands to create extra resistance. To perform a resistance band glute kickback, do this:

  • Face down toward the floor with hands, knees, and feet pointed toward the floor while bending the knees. Place one end of the resistance band under one knee while placing the other around the opposite foot.
  • Lift the foot with the attached resistance band so that it is higher than your butt. While lifting, shift your weight to the side as you engage your abs.
  • Slowly bring your foot back down to the floor. Repeat as necessary before switching to the opposite foot.

Fire Hydrant

Similar to the resistance band glute kickback, the fire hydrant helps you work on your glutes and abdominal muscles. To complete a set of fire hydrants, you need to:

  • Start on your hands and knees, with palms flat and shoulder-width apart. Also, keep your back straight and your knees bent 90 degrees.
  • Raise one leg out to the side, keeping it parallel to the floor.
  • Lower your leg to its original position before repeating the exercise.
  • Continue the repetitions until finished. Switch legs and repeat the process.

Glute Bridge

This exercise helps you work on your glutes, abdomen, and legs. To complete a glute bridge, follow these steps:

  • Lay flat on your back on the floor with knees bent. Keep your feet close to your butt and hip-width apart.
  • Using your legs, lift your hips up by pressing with your feet. Flex, or squeeze, your glutes at the top of the exercise. Your knees and shoulder should be in a straight line.
  • Lower your hips back to the floor and repeat until finished.

Plank Leg Raises

Plank leg raises helps to develop your glutes, hip flexors, and lower back. Some even use this exercise as a warm-up before starting their normal exercise routine. To complete a plank leg raise, do the following:

  • Get into a position like you are going to perform a push-up, more commonly known as a high plank position.
  • Lift your leg while continuing to keep your back straight and head in line with your neck. Hold for as long as you can. As you lift the leg, exhale, and squeeze your glutes.
  • Lower your leg to the floor before repeating the motion.
  • Switch legs when finished with your repetitions.

Stability Ball Hamstring Curl

This exercise uses a stability ball to target your hamstrings, calves, and glutes. To perform this exercise, do this:

  • Lay on your back with only the heels of your feet resting on top of the stability ball. You should have a straight line from your feet to your chest. Position your hands so that they are straight down underneath you and with your weight resting on your shoulder blades.
  • Raise your hips straight up off of the mat while keeping your weight on your shoulder blades and feet. As you bend your knees while raising your hips, pull the ball toward you.
  • Squeeze your glutes as you perform this motion, holding it for two seconds, before returning to the starting position.
  • Repeat until finished.

Lateral Leg Raises

Lateral leg raises are an easy exercise to perform to work on your glute muscles. To perform a lateral leg raise, do the following:

  • Position yourself so that you are on your hands and knees, with your back straight and palms flat on the floor. Make sure your hands are shoulder-width apart.
  • Using your abdomen, raise one leg to the side, straightening it so that it is in line with your hips. Hold this position for a few seconds before returning it to the starting positions.
  • Repeat as necessary before switching and performing with the other leg.

Dumbbell Rear Lunge

Similar to the step-up exercise, the dumbbell rear lunge forgoes the use of a step or low bench, making it ideal for use while at home or in the gym. To complete a dumbbell rear lunge, perform the following steps:

  • Stand straight with your feet shoulder-width apart and your hands straight down by your sides. Make sure to have a lightweight dumbbell in each hand.
  • Step back with one leg and bend at the knee with the other. The object is to bring the rear knee almost in contact with the floor. While performing this step, keep your back straight and eyes forward.
  • Push up with your front leg to return to your starting position.
  • Repeat as necessary before switching to the opposite leg.

Stiff Leg Deadlift

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The stiff leg deadlift is a great way to tone and shape your butt and only requires a simple deadlift bar or dumbbells. To perform a stiff leg deadlift, do the following:

  • With your feet hip-width apart, bend at the hips while keeping your back and arms straight and head up. Squeeze your butt muscles while bending over.
  • Using your legs, stand back up straight before repeating.

Keeping fit takes effort on your part, including eating right, drinking water, and getting plenty of exercise. By focusing on your glutes, you can have a perfect butt in no time.

Source: Bright Side