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Friday, June 29, 2018

5 Exercise Routines to Help Ladies Firm their Butt


Looking for ways to get that booty you have been dreaming of? These 5 exercise routines specifically target the glutes to leave you with a firmer, rounder and fitter butt. Regardless of whether you are at the beginner, intermediate or even advanced level, these routines will help you get that toned tush.

Your glutes consist of three different muscles and the key to toned glutes is to hit these muscles with the right exercises. And even though a firm and shapely bum starts with good genes, you could easily build on that with the right exercise routines. So, with that said, below are the 5 exercises will get you that Brazilian bum!

1. Lunges

This is a top butt exercise. Given that you are in a lurched position, you have no option but to use the glutes to stabilize the body. And apart from working your butt, lunges also work on other muscles such as the calves, hamstrings and quads.

That’s not all! The best thing about this exercise is that there many varieties thus allowing you to mix up your lunges and target your glutes in different ways.

How to do it: Standing in an upright position, place one foot forward and the other one back (about three feet apart). Next, bend your knees and lunge straight down as you send the back knee towards the ground. Press into your heel to stand. Repeat this for one minute.

You could hold weights to make it more intense.

This is a great exercise for both the glutes and thighs but should be avoided if it worsens any knee problems.

2. Squats

Squats are among the best exercises known to target the gluteus maximus (the largest muscle in the lower body). They are in fact an essential for any lower body workout. They not only work the glutes, but the thighs, hips, calves, and core as well!

How to do it: Begin in an upright position with your feet hip-width apart. Bend your knees and lower your body into a squat, maintaining the knees behind the toes. Press into your heels to stand. Repeat this for a minute.

When squatting, stick your butt out but ensure that your torso is upright. Also, weights can be included for added intensity. The weights should be held at your sides or at shoulder level.

3. Sidestep squats with resistance bands

Whereas the first two exercises mainly target the gluteus maximus, this particular exercise targets the smaller glute muscles; the gluteus minimus and medius. But since squats are involved, you will be working the gluteus maximus as well!

How to do it: Using a band with medium tension, stand on it while holding onto both its handles. Take a broad step out to your right into a squat, maintaining tension on the band. Bring your left foot in and continue moving and squatting to the right as far as possible. Do the same for the left side.

The best part about this exercise is that it can turn out to be an incredible whole body work out! How? Holding the resistance bands’ handles with your arms bent tones the biceps.

4. Step-ups

Another great exercise know to focus on the butt are step-ups. To get the most from this, choose a platform that’s high enough to get the knee at a 90-degree angle when bent. However, if that proves to be somewhat challenging, make use of the second stair of your staircase and hold onto the rail for extra balance if necessary.

How to do it: Place your right foot on the platform or step. While pressing into your heel, step up and touch your left toes. With your right foot still on the platform, return the left foot to the floor. Repeat this for a minute and then switch to the other foot.

You will really feel this if you take things slowly and concentrate on the working leg. Incorporating weights will also add some great intensity to the workout.

5. Single-legged deadlifts

Deadlifts are great for your butt, lower back and hamstrings. However, this single-legged version is killer on the glutes. The fact that the deadlifts are done on one leg adds intensity and your stabilizer muscles are also greatly involved to maintain your body balance.

How to do it: Holding weights, stretch the leg back lightly resting on your toe. Tip from your hips and gently lower the weights towards the ground. Your back should be flat and to protect it, ensure that your abs are contracted. Raise up by squeezing the glutes of the working leg. Do this for about a minute on both sides.

With deadlifts, the form is very crucial and they should not be done if one has back problems.

Cardio activities for a toned butt

Remember that the above-mentioned exercises are not the only strength moves for the bum! We often overlook cardio activities such as hiking and kickboxing that also engage the glutes.

Walking up an inclined terrain automatically involves your glutes. And if you are wearing a backpack, the better and more intense the workout. Kickboxing, on the other hand, is a great whole body work out! The controlled sidekicks, back kicks and front kicks work the thighs, hips and butt.

And not only do these cardio activities tone the butt, they help in burning calories too!

In conclusion

Getting that perfect butt might seem impossible but with these exercises, it’s only a matter of time before you get there! And the best part is that you can get them done in the comfort of your home if you are not a gym girl.

Or perhaps you lack the energy and stamina to get these intense exercises done. Do not fuss! That is where My Body Life guide come in!

They give you that extra boost of energy you need to get going whether you are working out at home or at the gym. Your work out sessions will get enhanced in a manner you never thought possible.