We all know that every woman wants to look great.
And the buttocks is one of the main areas that women like to be perfect.
If you aren’t a professional athlete or fitness instructor, you probably aren’t satisfied with this area.
A bad lifestyle and an unhealthy diet are the reasons for fat around the buttocks.
You’ve probably heard that men usually gain weight around the belly, and for women, the problematic parts are the thighs and the buttocks.
The glutes are less tight, the buttock isn’t firm, and there’s cellulite, too.
What butt exercises do you need to do?
Buttocks exercises focus mainly on the glutes.
The glutes are a lazy muscle group, you can’t engage them when you do everyday activities since you need to be in a certain position to activate them.
So, focus on the exercise you do and the muscle group that is affected because that increases efficiency and the effect of the exercise on the certain muscle for an additional 20%, which is really important for the glutes. (1)
If you want tight, firm buttocks, check these exercises for the glutes.
You can see the first results in a few weeks.
If you have a fast metabolism, the results will be visible even faster.
So, let’s what are the best workouts for a stronger butt.
Best exercises for the glutes:
1. Hip thrust
This is the most important exercise that activates the glutes.
To get the best effect, tighten your buttocks and hold for 2 seconds in the final position.
Do 3 sets, 15 reps, combined with the next exercise.
2. Walking squat
Make sure you keep a 90-degree angle between your lower leg and knee while doing the exercise.
Slightly lift your feet, only to be able to walk forward, and then backward.
Do 3 sets with 20 steps right after the hip thrust exercise.
3. Glute hyperextension
This exercise shows how unusual positions are necessary to work out the glutes.
Don’t straighten your back because you will activate the lumbar part and that’s not the goal.
Do 3 sets, 15 reps.
The best exercise for the buttocks is the squat, no doubt.
It is also one of the best exercises for weight loss.
You need to include squats in any kind of workout program for the buttocks if you want to achieve your aim.
Also, you need to do the squats right.
Your knees should be hip-width apart, and when you start going down make sure your knees don’t go past your toes.
Focus and do every squat right, keep your back straight, arms stretched and don’t use them when you go up.
This is far more important than the speed and the weight you use when you squat.
5. Split squat
Split squats completely engage your lower legs and every muscle up to the gluteus so you shouldn’t skip doing them.
How to do this?
You need to step up and squat and keep your other leg on the floor.
Put your arms on your waist and if it’s difficult in the beginning, you can put them close to your body.
You should do 15 split squats per set and then gradually increase to 30.
6. Bird dog
Bird dog is one of the best exercises for lifting the buttocks.
Lie down on a mat or a towel.
Lean on one knee and the opposite hand.
Lift your opposite arm and leg simultaneously making sure your body is in the right position.
Stay in that position about 20 seconds, and then go back to the starting position.
Repeat the exercise with the other leg and arm.
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