All women wish to have perfectly shaped butt, but that is not an easy task. In order to shape your glutes and tone your butt you should do advanced exercises. But if you are ready to work it out, you are at the right place. Read on as below we are going to present you 12 amazing butt exercises that you can incorporate in your daily workout.
You will need a platform. Now, step on the platform and bring your knee as high as you can when stepping down. On this way you will activate your glutes and provide a great cardio workout. In order to achieve best results include weights.
- Rear leg lifts
While you are at crawling position, lift one leg towards the ceiling and then swich legs. For even better results, add ankle weights.
This exercise will work your glutes! First lie on your back with your feet on the floor and knees pointed upwards. After that, raise your butt until your feet, shoulders and head are touching the floor. Make sure to push your hips as high as you can and squeeze your glutes while you’re on top of the move. When this becomes too easy for you, straighten one leg and push off one leg at a time.
- Deep squats
Deep squat means to go as low as you can. Keep your back straight in order to activate the glutes. Make sure that your stance is wider than shoulders. Over time, you can make the squats even more challenging by holding a weight in front of you, or doing one legged squats. Deep squats are perfect for strengthening of your core and improving your flexibility.
- Cossack lunges
First squat with one of your legs outward and then shift the weight on the other leg. You should keep your toes pointed upwards.This exercise will help you to improve flexibility and balance and tone your butt.
- Fire hydrants
While you are at crawling position, lift one leg outward with your knees bended and later, swich legs. Another option is to do circles.This exercise is efficient in improving the mobility and strengthening of the glutes.
- Hip thrusters
With a bench behind you, sit on the ground and use a weighed barbell over your pelvis. You can put a pad between you and the bar and thus reduce the discomfort. Start with rolling the bar until it’s above your hips and then lean back against the bench until your shoulder blades are near the top. Begin the movement by extending your hips vertically and support your weight by only your shoulder blades and feet. Try to extend as far as you can and after that return to the original position.
- Horse stance
This exercise is a staple of several martial arts and is one of the most efficient ways to build your thighs and glutes. So, first stand straight and then open your default stance by a foot or two beyond your shoulder-width. After that, squat down as if you’re going to sit on a chair. It is important to keep your thighs parallel to the ground. At this point you will start feeling the burn, but you should not give up. Try to hold the position as much as you can. It is advisable to start by 15-30 seconds and gradually increase the duration.
- Plie squats
Spread you legs with you toes poining outward. Do a squat but stop midway.
- Side leg lifts
In order to build the smaller muscles in your legs and the glutes, all you should do is to lie on one side lifting up your leg and then swich.
- Gluteal squeezes
Lie down on the floor and after that raise your hips up while squeezing your glutes and holding for 3 seconds. For best results, repeat this exercise as long as you can.
- Flutter kicks
This exercise is created to work on the abs and glutes. So, lie on the floor and raise your legs from the ground at 45 degrees. Then, you should push one up while pushing the other down, alternating like that as long as you can.
Repeat these exercises 3 times a week and you will get perfectly shaped and toned butt.