A sexy, toned, tight, round booty is all the rage right now. A big booty is a sign of attractiveness in a Women. So is it possible to turn a flat tush into a round, solid, rump of muscle? For the most part the answer is yes. With a little hard work, some target exercises and good nutrition, you can definitely lift and tone your bottom.
The glutes (as they are affectionately called) is made up of 3 muscles called the Gluteus Maximus (the largest of the 3 muscles), the gluteus medius (second largest) and the gluteus minimus (just like its name states, it is the smallest of the 3). All three muscles need to be worked evenly in order to achieve a “well rounded” rump.
Firstly it is important to know that what you eat does greatly affect your ability to build fat burning muscle. Your diet should consist of plenty of lean proteins such as chicken breast and eggs, Lots of green vegetables and fresh fruits, plenty of water and cut out all sugar, breads (especially of the white variety) and snack foods.
The good news is that since the Glutes are the largest set of muscles in the body, building muscle there will burn a lot of calories while you are at rest sitting on your bottom but you must earn that rest time with a little hard work.
So what are the best exercises to build that dream booty? We have chosen the most effective 6 exercises that can be done anywhere at any time to help you build that booty.
Squats!
Ah the SQUAT. Many people have a love-hate relationship with squats but there is no better exercise for the booty and the legs than good old squats. There are many varieties but to hit all 3 muscles in the glutes, you should do 3 specific styles of squats. Try one set of 20 of each of these exercises.
Basic Squat
The basic squat is done with your feet hip-width apart. feet slightly pointed out, squat down to where your knees reach a 90-degree angle and then try to maintain the weight through your heels as you push yourself back up to start. Remember to not lean forward and to maintain a flat back throughout the exercise. Squeeze the glutes on your way up from each rep. Again you can add weights to this exercise for more resistance and once you get comfortable with this exercise you can’t.
Plie Squats
This one requires almost the same position but your feet will be wider than hip width apart and your feet will be more turned out. Be sure to keep your back in line, and you are going to bend your knees more outward than straight. This is going to target your inner thighs as well. You can always add a weight or kettle bell for more resistance.
Closed Leg Squat
Just like the name describes, you will stand with your legs almost together with your feet pointed forward using the same technique in your basic squat making sure to squeeze your glutes as you come up after each rep. Again, a weight can be added to give you some more resistance.
Lunges!
Lunges are probably the best exercise to compliment the squat and again, they target almost every muscle in the leg including the hamstrings which are an important muscle when trying to lift and firm your booty as the hamstrings are the muscle responsible for the lifting part. They act as a bra for the glutes if you will. There are many types of lunges you can do but for the booty building beginner, a walking lunge is the perfect way to start.
Walking Lunge
Keep your upper body straight, with your shoulders back and relaxed and keep your head up to prevent you from looking down and throwing yourself off balance. Always tighten up the core muscles for this
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Try not to let your knee fall over your toe and keep your front heel solidly on the ground. Again you can add weights to this exercise for more resistance and once you get comfortable with this exercise you can try making them plyometric which means jumping and switching feet. You can always look that up in your search engine to get a better description and see a demonstration. Try 10 on each leg for a total of 20 reps.
Resistance Band Kickbacks
*You will need a resistance band that goes around your feet for this one. Simply place the resistance band with both feet inside of it and brace yourself with your hands against a wall for support. Keeping your core muscles tight and engaged, simply kick your leg back leading with your heel while keeping the rest of your body still without swaying back and forth. You will want to squeeze your glute and pulse each side for about 20 reps.
The Bridge
*All you need for this exercise is a little bit of floor space. Simply lay down on a mat or towel face up and place your feet flat on the floor with your knees up. Press through your heels keeping them on the floor while you bring your pelvis area as far away from the floor as you can while squeezing your glutes. You will be making a bridge hence the name. This exercise is great for the hamstrings as well. Try 20 of these. You can add a weight to your lower abdomen for more resistance.
The Donkey Kick
*Again you will only need a mat or towel to lay on. You will get on all fours resting your upper body on your forearms. Bring one foot up toward the ceiling so your leg is in a 90 degree angle with your heel facing the ceiling and pretend you have a cup of tea on the bottom of your shoe and you are lifting to the ceiling while carefully squeezing your buttocks. Try this exercise for 20 reps on each side and I guarantee you will feel a burn!!
Try these 5 exercises for about 4 weeks and you should notice a nice “Butt lift” with the right nutrition and commitment to spending some time focusing on building those back end muscles. You can always type the exercises into your search engine and look at pictures and videos to make sure your form is correct.
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