If you want the perfect booty, you need to do an effective butt workout that will target areas in the glutes and legs. Also eating a balanced diet will help you on your way to getting a great toned butt.
Who wouldn’t jump at a chance to have a great booty? The truthful answer is there is no one. Fortunately, there is a solution for people who aren’t endowed genetically with the perfect backside. There are glute exercises you can try out that are targeted at working on building your butt. Anyone can try these exercises as age does not matter.
Before you start, you need to understand the background of a booty. The gluteus maximus, gluteus medius, and minimus muscles are responsible for building the glutes. These muscles are surrounded by fat. They play a major role in helping us bend over and get back into standing position. Our backside is a very useful part of the body as it helps us in sitting down and sitting upright without the need to place our weight on our feet like four-legged animals do.
The 5 Best Butt Workout Exercises
We have listed some butt workout exercises you can do to get a great backside. To get the best results, do the exercises below three to four times per week. These exercises can be done within an interval of 40 to 50 seconds while taking a 15-second break in between each exercise. If you are starting these exercises for the first time, it is better to start with two rounds while experienced exercisers can do about three to four rounds with a 60 second break in between each round.
1. Romanian Deadlift
This exercise is very good for the glutes if it is done properly.
If you fail to do the Romanian deadlift properly, it can lead to an injury like every other exercise. To start, pick a weight or barbell that is not extremely heavy. Place the hand weight or barbell in your hands and stretch it out beside your thighs. Keep your feet at a hip distance and bend your knees slightly. Ensure that your hips are tucked in your body slightly.
From the top, stick your chest out and lower your upper body area. Extend your butt backward and make sure your back is straight. Go down lower to the area below your knees and then raise yourself back in a straight position. Do this exercise 10 to 20 times. With constant practice, you would be able to increase the weight you can carry.
2. Sumo Squats
Maintain a standing position with your feet slightly extended beyond hip distance. Keep your toes pointed at about 2 o’clock and 10 o’clock. Sumo squats can be done with hand weights or no weights at all. You can either hold the weight during the exercise or hold your hands. Raise your hands in front of you facing your chin and keep your upper body in a straight position.
Bend your knees and push your butt behind in a squatting position. It should look like you are sitting on a chair with your hands in front of you. You can also squat with your thighs at an angle 90-degree like a sumo wrestler. You will build up strength when doing this exercise repeatedly.
If you choose to use hand weights for this exercise, use a weight that you can carry so it does not give you poor posture. You can also try an advanced method by getting up from the squatting position.
3. Hip Raises
This exercise is very simple but it works well in building your glutes. This exercise also targets the quads with the help of hamstrings to lift your butt. (Optional with Weight)
Lie on the floor with your feet apart at the hip distance and raise your knees in a bending position. Your feet should be on the floor. Breathe in and raise your hips upwards slowly. Keep your abs tight as well as your glutes and hamstrings throughout your movement. Raise your hips as high as possible for up to 10 seconds. Breathe out and lower your back slowly. You can repeat this exercise 10 to12 times.
You can add a hand weight or barbell on your lower abdomen when doing this exercise.
4. Squat Jumps
This exercise involves the traditional squats with the addition of a jump exercise to work on the glutes, calves and the quads. You will feel the effect of the exercise when doing it.
Stand with your legs apart at a hip distance and your toes pointed at 2 o’clock and 10 o’ clock. Squat down with your hands on the floor and between your feet. After that, do a jump up with your hands raised up like you are about to touch the ceiling. When you land, go back down in a squatting position and your hands on the floor. Do this about 10 to 20 times. If you are trying out this exercise as a beginner, you can leave out the part of jumping.
5. Donkey Kicks
This is a very old exercise that works deep in the gluteus muscles. You start by going on fours with your hands and legs. Your toes should be curled under and your feet facing the back. Tighten your abs to keep a straight posture. Put your knees under your hips and place your hands below your shoulders. While in this position, ensure that your legs are apart at a hip distance. You should be bent at 90 degrees all through the exercise.
Gradually lift your right heel facing the ceiling and your foot flexed. Your leg should be raised as high as possible while your posture should be straight. Do not arch your back but let your legs align vertically. When you raise your legs up, hold it up for up to 3 seconds and then drop it down on the floor. Repeat this exercise for 12 to 30 times.
For experienced exercisers, you can place a weight behind the knee and squeeze the weight tight with your legs when lifting it up.
4 Butt Workout Exercises To Sneak Into Your Day
1. Take the Stairs
It can be easy and fast using an elevator but sometimes you should consider using the stairs to get to where you are going. I stay at the hotel most times when I travel and I make sure I use the stairs. When you use the stairs, you are exercising your legs and glutes at the same time. The stairway climbing engages the muscles in these areas and increases your heart rate. The act of going up the stairs and going down the stairs is beneficial to different muscles in the body.
2. Take a Walk
Walking is great for the body and it is what almost everybody tries to do daily. When you walk, your glutes are rewarded and also other muscles around the legs. To track your distance and pace, you can wear a GPS watch or fitness monitor. Having a good posture is critical when taking walks and at the same time you will be able to engage your glutes while walking. You can walk for about 15 to 20 minutes for a mile’s distance.
3. Take up Cycling or Do a Spin Class
The benefits of cycling can not only be seen by an increased heart rate, it also helps to tone your muscles. Cycling works on building the glutes muscles especially if you are cycling uphill. You can choose to do an uphill cycle with the heaviest gear you can handle repeatedly. You can also do a custom cycle by either standing or sitting down while cycling. Standing is more tasking than sitting down to ride. If you are cycling on a stationary bike at home, you have to increase the gear tension to make it feel like you are climbing a hill.
4. Sprint it Out
Doing sprints are rewarding to the glute muscles. You can do a 10 to 15-minute jogging exercise to warm up before doing sprinting exercises. Sprinting can be done on an ordinary road or a track. You can do up to 25 meters to 400 meters depending on how your fitness level is. It is important to warm up before starting sprints.
5 Benefits of A Toned Butt & Strong Butt Workout
1. Reduce the Risk of Injury
Research has shown that doing bodyweight exercises can help the muscle function especially the muscles of the glute. It also reduces the chances of an athlete sustaining injury. The effect of glute muscles in swimmers and non-swimmers were compared. The result showed that swimmers had stronger gluteus muscles and had less risk of getting injured.
2. Improved Athletic Performance
Due to the fact that glutes help the body move fast, slow down, jump up and also aids in changing of direction movements, we need strong glutes for sports activities. Doing only squats will not give the desired results to get strong glutes. You need to incorporate other exercises that will work on the backside muscles.
When you include sprinting to your routine, it helps to stimulate the glutes and makes the gluteus maximus more efficient. Athletes that have strong glutes are more efficient and can move faster compared to other athletes with less strong glutes.
3. Better Support for the Back
Studies have shown that when you build strong muscles in the glutes, the chances of sustaining back injury is reduced. People with stronger glutes do not complain of back pain and with some of the exercises earlier described, it takes pressure off your back.
4. Less Knee, Hamstring and Groin Injuries
Aside from the fact that strong glutes prevent back pain and injury, they also reduce the risk of having injuries in other areas of the body. It will prevent your developing injuries to your knees, hamstring, and groin. Strong glutes will aid in the alignment of your hips and reduce the chances of pain in the knee. By doing butt workout exercises, it would add strength to your knee areas. Athletes that run usually experience patellar knee pain because they have weak glutes. When you have a weak glute, the muscles around the hamstring or groin will pull.
5. Nicer Visual Appearance with the Reduction in Cellulite
Exercises generally help in weight loss. When you add butt workout exercises, leg exercises and a good diet to your lifestyle, it will help you burn fat. It would reduce the amount of cellulite on your skin.
Butt Workout Exercises – Precautions
If you are starting out exercises for the first time, do not include weights to your routine. If you would do so, ensure you have a fitness expert with you. Also, people with heart conditions or who are currently taking medication, need to meet their doctor before negotiating in any type of exercise.
One thing to know, however, is having a great butt is partly a genetic factor. Science can also help you achieve a great butt even if you do not have them naturally. The benefits of adding strength to your glutes go beyond beauty. When you don’t strengthen your butt, it can cause you low-back pain and you can sustain knee injuries easily. Butt workout exercises help to reduce the presence or appearance of cellulite in your body and keep you fit. You should also bear in mind that it saves you from having injuries and also that the best butt workout exercises are Romainain deadlifts, hip raises, sumo squats, squat jumps, and donkey kicks.
You should also engage in walking, climbing the stairs, cycling, and sprint for regular everyday butt workout exercises. When you do butt exercises, you get a well-toned butt and a better athletic performance.
From the pages of Bustle.com: How America’s “Ideal” Butt Has Changed Over The Last Century
20 Min. Butt and Legs Workout for Women & Men
A helpful article by Dr. Axe: Gluteus Maximus: The Exercises, Stretches & Injuries to Avoid for Your Glutes!