5 Exercises to give your butt a boost
It was once thought that being blessed with what your momma gave you was the only way to get a great butt. Now that women have started exercising more frequently we know that just isn’t true, a firm shapely bum can be had by anyone willing to put in the work, you just have to know what you are doing. In an effort to help you on your road to bootyliciousness I have compiled a list of the top 5 exercises that will create a perfect butt.
1: The Hip lift
Once practiced only in Yoga studios, the hip lift has gone mainstream. This multipurpose booty blaster is often used to wake up the muscles of the butt before moving on to more challenging exercises. To perform the hip lift correctly start by lying on your back. Then bend the knees so that they form 90 degrees, keep the feet on the floor. Next lift your butt off the ground and hold the top position for a count of two seconds. Make sure to squeeze the cheeks and then slowly lower the hips to the floor. Perform 10-15 repetitions each set
2: The squat
The king of lower body exercises, squats can give your backside a boost faster than you can say “Kardashian”. Start the exercise by placing the feet shoulder width apart, with the arms extended straight out in front of the body. Next push your hips back while maintaining an upright posture and bend your knees (imagine you are sitting back onto an invisable chair). Once your thighs are parallel to the floor pause for a 2 seconds count and then slowly stand back up. Aim for 3 sets of 10-12 repetitions to really get the backside burning.
3: The split squat
The split squat is a one leg variation of the squat, in this exercise there will be a greater emphasis on working the one leg at a time, making it perfect for building up the weak muscles of the butt.
To start the exercise, place one leg out in front and position the other leg backwards (there should be about 2-3 feet distance between both feet). Elevate the heel of the trailing leg and bend both knees. at the bottom position each leg will form a 90 degree bend. If you feel an intense stretch in the thigh of the back leg, it means that the foot is too far back. Complete the movement by standing up into the starting position. Perform 3 sets of 10 repetitions per leg.
4: The Step up
Known for developing apple bottoms the world over, the step up ranks highest for creating great glutes. Start the step up by placing a foot on a bench or step. Bend the elevated leg so that it forms 90-degree’s and point the toe of the trailing leg into the sky. Next place your hands on the hips and stand tall. Once in position forcibly push the lead foot into the bench and slowly stand up. At the top position you should be standing on the bench with both feet. Complete the movement by slowly lowering the trail leg back to the ground. Perform 3 sets of 10 repetitions with one leg then switch to the other.
5: The Dead lift
Band deadlift pictured above
Though the name “ dead lift may conjure up terrifying images, the actual effects of this exercise can be summed up as terrific. Start the exercise by holding a dumbbell in each hand. Position the
dumbbells in front of the thighs. Next force the hips back while maintaining a soft bend in the knees. The key to a picture perfect dead lift is to maintain a flat back throughout the exercise. Complete the dead lift by pushing the hips forward, standing up tall and squeezing the butt at the end. Perform 3 sets of 10 repetitions for an optimal burn.