Not all topics are fun to talk about, but let’s focus on something that has the potential to be a little uplifting.
Quite simply, if your butt isn’t as high as it used to be, or is relatively flat, then you may want to give that butt a boost.
We’re here to tell you about the best exercises you can include in your workout to lift your glutes and firm your butt. The end result will be amazing, and it’s definitely worth the work. Read on to learn more about the most productive glute lift exercises.
Toning your butt and lifting it will take hard work and dedication. Consistency is key, and according to Livestrong , it can take four to six weeks to start seeing any slight results. Keep in mind that it can take anywhere from 26 weeks to a year, or even longer, for your butt to increase in size. Focus on the prize and the information and plan we have.
Now let’s start. ” When you’re looking for butt lift workouts, you want to focus on building your butt muscles, primarily the gluteus maximus and gluteus medius ,” says Matthew Scarfo of Lift Vault. ” You can do this with heavy lifts and movements that challenge the full range of motion of the hip so you can target all parts of this muscular system .”
Scarfo particularly suggests the following exercises, saying they ” are some of my favorite workouts to build your butt .” Maintain a nutritious diet and include this targeted training in your exercise regimen.
1. Squats
Stand tall with your feet a little more than shoulder-width apart and your chest lifted.
Extend your hands out in front of you to help maintain your balance.
Start by sitting down and then stand up as if you were sitting on an imaginary chair. Keep your face and head facing forward.
Lower your body down so that your thighs are parallel to the ground. Put all your weight on your heels. Keep your body tight and push your body up through your heels to return to the starting position.
Do 12 repetitions.
2. Barbell Hip Thrust
Start by practicing with a light weight bar and place it on the floor in front of you. Take a typical weight bench and sit with your back against it (on your side).
Now make sure your shoulders are pressed into the padded section of the bench, with the soles of your feet pressed into the ground.
Bring the barbell up over your legs and sit it in your lap over your hipbones, making sure it stays straight and well balanced.
Use your hands to stabilize the bar before driving up through your heels, contracting your glutes throughout and making sure your shins remain vertical.
Pause at the top (when your back is horizontal to the ground) before lowering a few inches and repeating the movement. If your shins move excessively backwards or forwards during the push, it means you’re losing focus on your glutes and using your quads and hamstrings instead. So avoid fast reps, focus on contracting your glute muscles, and make sure your range of motion is fairly shallow. It should be more or less the same as the glute bridge mentioned above.
Complete between 8 and 12 repetitions.
3. Donkey kick with band
Wrap a resistance band around the sole of your right foot, holding the ends of the band with both hands.
Get on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Bring your spine to a neutral position and draw your shoulder blades down and back.
Inhale.
Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.