The Ultimate Booty Workout
Be honest: is one of your fitness goals a round butt? What if we tell you there are exercises which can get you even better results than squats? Try these five foolproof moves for some serious booty gains…
The hip thrust is undoubtedly one of the best butt exercises which is why it needs to be in your routine.
1. For this exercise, use a fitness bench, barbell and something soft to protect your hips.
2. Sit on the floor in front of the long side of a fitness bench, possibly place it against a wall for extra strength.
3. Lie with the shoulder blades on the fitness bench, place the barbell just below the hip bones and place your feet hip-width apart with bent knees in front of you.
4. Breathe in before you start and get a tight core. Then press your hip up from the glutes until your knees reach a 90 degree angle. Hold this position for a few seconds and make sure your back stays straight.
5. Then lower your buttocks again, keeping your core tight. Don't touch the ground at the end of the repetition. From this position you start the next repetition.
Why the Romanian deadlift instead of the traditional deadlift? With the Romanian deadlift you start from a higher hip position, which creates a higher tension on the glutes and hamstrings. That’s why it’s the best way to learn to activate your glutes. This is a killer workout for your buttocks.
1. Use a barbell for this exercise. Hold it with both hands with the hands hanging directly under the shoulders and your palms facing inward.
2. You start this exercise from a standing position with your feet hip-width apart and your toes pointing forward. Make sure your back is straight, your core is tensed and your shoulder blades slightly pulled back.
3. From this position lower the weight. Bring your buttocks back from your hips. You only bend your knees a few inches and let the rest come from your hip joints. Make sure the barbell stays close to your body and down your shins.
4. Lower the weight past your knees so the net doesn't touch the floor. From this position, bring the barbell back to your starting position. Tighten your glutes and straighten your hips and knees. Make sure the barbell goes up the same way it went down, close to your body. Keep the tension on your core and the active posture. Once you’re back in the starting position, start the next rep.
You can also perform donkey kicks at home, which is useful if you can't get to the gym. This exercise trains both the buttocks and the lower back muscles.
1. Get on your hands and knees, on a fitness mat for extra comfort. Maintain a straight back and active shoulders. Keep your neck in line with your back.
2. Stretch one leg back until your thigh is in a straight line with your back. Keep your knee and ankle joint at a 90 degree angle, so the sole of your foot goes straight up. Make sure your pelvis does not tilt. Squeeze at the top of the buttock muscle for extra activation.
3. Drop back to the starting position. Do several reps with one leg and then start with the next leg.
Use a resistance band to perform the exercise more intensely. Hang it around your foot and grab the other end with both hands. From this position, lift the leg as high as possible and extend it fully. Squeeze the glutes for extra intensity. Also make sure that the pelvis does not tilt.
BULGARIAN SPLIT SQUAT
Not only does this exercise contribute to round buttocks, it’s also a great exercise for your core and stability. Because your upper body stays more upright during the Bulgarian split squats, there is less stress on the lower back than with a normal squat. So if you regularly experience back pain while exercising, this is a great exercise for you.
1. Place a bench or other platform behind you. You can hold dumbells or kettlebells in your hands or put a barbell behind your neck for these exercises, but try without weight first.
2. Place one foot on the platform behind you and place the other foot flat on the ground. Place it so that when you drop down your knee is at a 90 degree angle.
3. Get into an active position, chest out and shoulders back. Put tension on your core.
4. Now descend in a straight line. It is important that your upper body stays upright.
5. Push yourself back up from your front leg. Make sure that the power comes from the heel and not from the toes. Make sure your knee is pushed outward and doesn’t move inward. You are now back in your starting position and can begin the next rep. If you have trouble maintaining stability, place your front foot a little more outward.
SIDE-LYING HIP ABDUCTION
So simple, so important and so often forgotten: the Gluteus Medius. This small piece of glute muscle on the top and side of your buttocks stabilizes the hips as well as rotating them. It also works extra hard when you are on one leg so it’s indispensable during running or climbing stairs.
Your other exercises will also improve when you develop this muscle better. By giving the Gluteus Medius a little more attention with this simple exercise, you can prevent problems in your knees and lower back. Did you know that a weak Gluteus Medius can also be the cause of your knees falling in and flat feet? Let’s get started…
1. Lie on your side on a fitness mat and support your head with your hand or a pillow. The lower leg may be slightly bent for better balance but is not necessary.
2. Extend the top leg in a straight line with your back. This is the starting position.
3. Raise the straight leg in a vertical line. Do the exercise slowly and tighten the glutes as much as possible.
4. Once your leg is in the highest possible position, hold it for a few seconds.
5. Lower the leg to the starting position and repeat the exercise several times. Then turn on your other side to perform the exercise with the other leg as well.
Too easy? Use a resistance band around your legs to make the exercise heavier.
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