Only a few short years ago, every woman wanted a smaller, tighter butt. But times and trends change, today women want rounder and higher buttocks they feel men desire. Shaping your butt involves shaping the “glutes” the three muscles that power the hips and thighs. Toning your glutes will lift them causing them to sit higher on your backside.
The five exercises that follow have been proven time and again to firm and tone your glutes:
1. Ask about effective butt exercises and the number one answer will be squats.
A simple yet effective exercise, squats firm, tone and lift your butt as you squat down and back up. To begin, set your feet about 2 feet apart and squat down to a point where your upper thighs are at or below parallel with the floor. The deeper you squat, the more you target the gluteus maximus the upper portion of the gluteus muscles. Squat slowly with your back straight and tighten your abdominal and gluteus muscles and avoid looking down or leaning forward.
- How To Squat Safely And Effectively
- The Perfect Squat For Strong Shapely Thighs and Buttocks – And Common Mistakes To Avoid
2. Immediately after your squats, perform lunges.
While keeping your upper body straight and your shoulders back and relaxed and chin up, engage your core as you step forward with one leg, while lowering your hips until both knees are bent at about 90-degrees. Your front knee should be directly above your ankle, and your other knee should stop just before it touches the floor. Keep your weight on your heels as you push back to the start position and alternate legs, left, right, left.
3. Straight Leg Deadlifts.
Grasp a barbell or pair of dumbbells with an overhand grip (your palms facing down) then stand with your torso straight and your legs slightly wider than shoulder width. Keep your knees fixed in one spot and lower the barbell over the top of your feet as you bend at the waist, again while keeping your back straight. Focus on using your butt as much as possible when moving the weight. Squeeze your buttocks as you move the weight up. Deadlifts are a great exercise to shape and lift your butt.
4. The simple act of climbing stairs stimulates the muscles responsible for a firm, shaped and high butt.
You can get these results by simply climbing stairs in your house or in your office building – multiple times for extended periods. Stair-steppers and similar stairmasters are an acceptable alternate.
5. Pelvic Lifts.
As a final, finishing exercise, perform pelvic lifts. Start on your back on the floor with your hands at your sides. Bend your knees so that your soles of your feet are flat on the floor. Now lift your hips and pelvis as high as possible and hold that position as you squeeze your buttocks together. This completes one repetition and you should perform 15- 20 lifts during each workout.