How To Get Perfect Butt with Some Exercises
A toned or sculpted butt can make you look and feel good. To get a toned butt, you will need to simultaneously build muscles while burning fat. Work on building not just the muscles in your butt but also those in your core, back, and legs. You can do this with simple body weight exercises or by using weights for extra definition. Cardio or exercise classes combined with a healthy diet will give you the toned bum you want.
First thing you should do is to kneel on your knees and lean with the hands to the floor in position when your hands are just below your shoulders and your knees under the hips. Move the right knee to your chest, suck in your stomach, and then straighten your leg back as you strike someone. Extend your leg as much as you can, then put it back toward the chest. Make two series of this exercise with 15 repetitions with each leg.
Leg in the air
The starting position is the same as in the previous exercise. Drive your leg toward your chest, suck in your stomach, and then extend backward. While your leg is straight, easily lift and lower it straight for 3 times easily, before replacing it toward your chest. Make this exercise in two series of 15 repetitions.
Unusual squats challenge
Spread your legs apart and put your hands on your hips. Keep your back straight, stand your chest out easily and extend the leg diagonally backward. With the tops of your fingers of your straight leg touch the floor, and put your hands front of the chest. Go back to the original position and repeat the same exercise with the other leg. Perform three series of 15 repeating.
Do squats to strengthen your legs and glutes
Squats are the classic butt exercise. Keep your feet shoulder-width apart with the toes slightly pointing out. Bend your legs to lower your body until your thighs are parallel with the ground. Your knees should be directly above your toes. Slowly rise back up to the starting position.
- Do 2-3 sets of 8-12 reps each.
Do lunges for a firm butt and legs
Lunges will help you feel the burn in your legs and butt. To lunge, step forward with 1 leg. Lower your hips toward the floor as you lunge, and bend your knees at a 90-degree angle. Move back into a standing position. Repeat 10-15 times using the same leg, then do 10-15 reps with the other leg.
- When you lunge, the knee of your front leg should line up over the ankle of that foot. The back knee, however, should just hover over the floor.
- Do 2-3 sets of 10-15 reps on each side.
Do a bridge exercise for your glutes and core
Bridges are one of the best glute exercises. Lie down on your back with your knees bent. Slowly raise your hips while keeping your shoulders and upper back on the ground. There should be a straight line from your knees to your chest. Hold this for a second before slowly lowering yourself.
- Do 2-3 sets of 8-12 reps.
- For a slightly more advanced move, you can rest your feet up on an exercise ball or a chair.
Extend your legs while doing a bridge to strengthen your glutes
Lie on your back with your knees bent. Roll your hips up off the floor. Once you are steady, extend 1 leg up off the floor so that there is a straight line between your foot and shoulders. Hold this for a second before lowering the leg. Repeat with the other leg.
- Clench your butt muscles to help you get the most out of this move.
- Do 1 set with 5 reps on each leg. As you get better at this move, you can start doing 8-10 reps.
Do 1-leg kickbacks to help your hamstrings and glutes
On a yoga mat, hold yourself up on your hands and knees. Keep your back flat and straight, and engage your core muscles. Lift 1 leg up towards the ceiling while keeping it bent. Lower it back down and repeat 8-12 times before switching sides.
- Do 1 set of 8-12 reps for each leg.
- Your core refers to the muscles in your stomach, bottom, and back. To engage these muscles, tuck in your lower abdominal muscles by pulling your belly in towards your spine.
Step up on to a platform while holding weights
Step-ups are a simple exercise that are great for your butt. Take a dumbbell in each hand. Stand in front of a platform, bench, or step. Step up onto the platform with your right foot, then follow with the left foot. Step back with your right foot first before following with your left foot.
- Do 2-3 sets of 10-12 reps each.
Do deadlifts to work your butt and thighs
Deadlifts are a fantastic exercise that can work multiple muscles. Take a dumbbell in each hand. Plant your feet hip-width apart, and hold your arms straight down in front of your body. Slightly bend your legs and hinge forward from the hips, lowering the weights down in front of your body. Slowly rise back to a standing position. Keep your abs tight and your back straight.
- Do 2-3 sets of 8-12 reps.
Do a sumo squat to strengthen your butt and inner thighs
Hold a dumbbell in each hand, with your arms down in front of your body. Spread your feet about 2–3 feet (0.61–0.91 m) apart. Keep your toes pointed out. Lower yourself into the squat, keeping your arms straight down and your knees lined up over your ankles as you do so. Rise back up to the starting position.
- Aim to do 2-3 sets. Repeat 8-12 times in each set.
Try a weighted bridge exercise
Lie on your back with your knees bent. Hold a dumbbell on your hips with both hands. Lift your hips so that your body forms a straight line between your chest and your knees. Wait a second before lowering yourself back down. Complete 2-3 sets of 8-12 reps each.
- You can try this move without the weight at first. Rest your arms on the ground beside you.
- Bridges are a great move in general to help shape the glutes, but adding weights will increase the resistance and build more muscle.