Learn how to build a better booty

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Learn how to build a better booty

by Sara Elizabeth Montolio Liberato

For the ladies who are looking to enhance their buns and wishing for a rounder, fuller and more lifted butt to show off at the beach or pool, keep reading along, you won't regret it!

I want to share my 11 favorite butt exercises in detail:

Why they work and how to perform them so we can get you to your bootylicious goals!

1.

The first booty-buster on our list is the Glute Kickback, an essential part of any effective glute-focused regimen.  To perform this workout, you have to position yourself on all fours on the ground. Using a mat will be comforting for your knees! Your knees and the palms of your hands should be on the floor. Your hands must be shoulder-width apart and aligned with the wrists. Keeping your core contracted, exhale as you flex and push your right foot straight up with your heel directly facing the ceiling or sky if outdoors. Push as if your foot were pushing against something. Inhale and slowly lower your leg down to the starting position without your knee close to touching the ground. Maintain the 90-degree flexion in the knee; this is one repetition. Switch sides every set. This exercise will get your butt burning as well as your hamstrings, which play a part in lifting those cheeks!

 

2.

Butt Buster number two is the Split Squat! The Split Squat looks very much like a lunge remaining in one position. Your stance should be shoulder-width apart. Step forward with your right foot and lower your body until both knees are at 90 degrees. Your left knee should not touch the floor, but it should come close. Lift yourself up to the starting position, keeping the right foot forward and the left in the back, and lower yourself back down to the split squat; this is one repetition. Switch legs for each set. This exercise will help strengthen the glutes and hamstrings meanwhile adding size for that rounder bottom.

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3.

Next up on the butt building list is the Heel Lift Squat. This move is a squat with a modification to lift the heel so that there is more pressure put on the back muscles of the leg such as the glutes and the hamstrings, allowing you to sit back in a better squat position. This alteration results in a more efficient workout for isolating those muscle groups. Items typically used for this modification are weighted plates. Step on the plate with your heel, keeping the front half of your foot on the ground. This squat is also a killer for toned thighs!

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4.

The Single Leg Glute Bridge is hands down an essential exercise for a toned, round and lifted bum! To perform this one, lie on your back with your arms at your sides. With your knees at a 90-degree bend, lift your hips high and lift your right leg up so that your toes are facing up; meanwhile, your left foot is planted flat on the ground. While holding your hips high, keep your core tight and squeeze your butt cheeks together hard. For each squeeze, count 2 seconds before bringing your hips down tto the starting position without touching the ground; that is one repetition. Switch legs every set. You should feel the tightness in your glutes and hamstrings as well as your abdominal. I owe this exercise a lot of credit for my round tush!

5.

The Plank Leg Lifts aren’t as popular as other butt exercises, but they get the job done! To perform this move, get into a plank position or pushup position with your weight resting on your elbows and toes. Your elbows should be directly beneath your shoulders. Maintain a straight line with your body from your neck to your ankles, keeping your hips leveled with the spine. From that position, contract your core and lift one foot off the floor and pulse it up and down without touching the floor with your foot. One pulse is one repetition. Switch legs for every set.


6.

The Two Legged Glute Bridge is number six on the list, and it is the sister exercise to the Single Leg Glute Bridge mentioned earlier! So to perform this one, lie on your back with your arms at your sides. With your knees bent at a 90-degree angle, lift your hips high and keep both of your feet planted flat on the ground. While holding your hips up, keep your abdominal tight, squeeze your butt cheeks together hard and count 2-5 seconds before bringing your hips down to the ground, to the beginning position. Do you want a beautiful tush? Try this one out A.S.A.P!


7.

Sumo Squats with free weights is a fantastic squat variation that allows you to target the muscle group from a different angle as well as utilizing the hip adductor, which is the inner thigh, toning that muscle too. To perform the sumo squat your feet must be a little more than shoulder-width apart and your toes pointed outward with the knees facing the same directions. With a straight back and contracted abdominal, squat down low enough without your knee going over the toe and return to the starting position, maintaining a slight bend in the knees. When you reach the top, squeeze your glutes and repeat; this is one repetition.

 

8.

Straight Back Stiff Leg Deadlifts are the answer to all of our hamstring and glute development prayers! This exercise will not only give you results, but you may also even feel your posture improving too! To perform this deadlift, you should be using a barbell or dumbbells, preferably a bar. Stand with your feet fairly close together, facing the weights (barbell, dumbbells) that are on the floor. Bend forward at the waist, keeping your back arched and legs as straight as possible. Take an overhand grip on the weight and inhale as you straighten your body, flexing at the hips while maintaining a tight abdominal. Exhale as you return to the starting position; this is one repetition.


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9.

Step-Ups is an underrated exercise that deserves a lot of credit for shaping beautiful butts! For this workout, you’ll need a bench or a stepper. To perform this, you will place your right foot on the bench creating a 90-degree bend at the knee. With your core tight, exhale as you lift yourself up on the bench using your right leg. Once your left foot touches the seat, inhale and return it to the floor to the starting position; this is one repetition. Switch legs every set. Keep in mind to maintain the pressure in the heel of the foot that is doing the lifting so to engage those curves fully!

 

10.

Skater Lunges are a fun lunge variation that kicks your butt into shape! To perform these, step forward with your right foot and lower yourself into a diagonal reverse lunge (skater lunge). Your left leg should be about 45 degrees to the right, without your knee touching the floor. As if jumping, explode from the bottom of the lunge, automatically landing in the diagonal skater lunge with the opposite leg, ending in the same position. Maintain the pressure in the heel of the foot when driving forward out of the lunge; this is one repetition. This move is tricky so practice it, and your buns will be perfect!

 

by Sara Elizabeth Montolio Liberato

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