The summer is here and it’s time to get ready! After all, this is the best season to show off the results of your hard workouts. But if you are not ready to put on your swimsuit yet, or you feel like there’s still room for improvement, we’ve got you covered!
We prepared a list of the 5 most effective butt exercises that will shape your glutes and strengthen your muscles. Include them in your daily workout routine and you’ll be ready for the beach in no time.
The key to success here is to do diverse exercises and activate all the muscles. This way, your butt will not only look great but will also be strong. People tend to forget how important butt strength is for the condition of their core and the ability to do everyday activities without injury.
Okay, enough of the introduction, let’s move our butts a little bit!
1. Bridge
This one is easy and doesn’t require any equipment. You can do it at home whenever you have a few minutes. It’s called “bridge” because the position you put your body in looks kind of like a bridge.
How to do it?
Lie on your back and bend your knees. Lift your butt up until your body forms a straight line from head to knees. Stay in this position for five breaths and lower down slowly.
There are two main things to remember while doing this exercise. Your knees should be right above your heels, and your glutes should be tight.
If you want to make the bridge even more challenging, you can take turns lifting your legs while keeping your hips up.
Source: runtastic.com
2. Squat with kickback
A squat is probably the most popular exercise for keeping your glutes in shape. But we recommend adding a little twist to the classic version of this pose.
How to do it?
Sit back into a squat, keeping your legs shoulder width apart and lift one of your legs up behind you, straightening your knee as you lift. At the same time, stretch your upper back and hands in the opposite direction. Repeat the same thing with the other leg.
If you want to extend this sequence, you can add a jump. So it would be: squat, leg up behind you, leg down, come back to the first position, then jump. Repeat with the other leg.
Source: shape.com | Photo by Peter Ardito
3. Skater jumps
Have you ever seen professional skaters racing? If so, you already know what this exercise looks like. We really like this one! It engages a lot of muscles and makes you sweat a lot!
How to do it?
Stand and lift your left leg up a bit. Move your body weight onto the right leg and bend the right knee slightly. Jump on the left leg by pushing up from the right one. And then come back on the right leg the same way. Repeat multiple times. The movement should be quick and energetic.
You can do this exercise with light dumbbells in your hands. This requires more power but also gives better results.
Source: openfit.com
4. Glute kickback
This exercise doesn’t seem very demanding, but the truth is, it’s not very easy to do the right way. Once you master the position it brings excellent results. Some trainers even say that a glute kickback is more effective than a squat!
How to do it?
The starting position is simple—kneel on the floor with your arms in front of you, hands placed on the floor and shoulder width apart. Lift your right leg until it's in a straight line with your back with your knee bent and foot aiming at the sky. Return to the starting position and do the exercise with your left leg.
If you want to sweat, even more, use ankle weights.
5. Step-ups
Have you heard people recommend taking the stairs instead of the elevator to exercise your glutes? They are absolutely correct! Every time you have this choice, you should go with the harder but more rewarding option. Trainers know the power of stairs and came up with an exercise that recreates this motion at the gym or at home. It’s called step ups, and you really should include it in your workout routine!
How to do it?
First of all, you need something to step on. But don’t worry, it doesn’t have to be a professional gym stepper. You can use a bench, a low table, or even a chair. Stand in front of it and take a step up with your right leg. Place your whole foot on the bench and then step up with your left foot so that you are standing with both feet on the bench. Step down with the right foot and then with the left foot. Repeat the exercise.
For a more challenging option hold dumbbells. You can also kick your leg up when you are on the top of the bench.
Source: popsugar.co.uk
How to make the butt workout more effective?
Exercising regularly is the best way to stay in shape and feel good about your body. However, you should always remember to complete your workout after a healthy, nutritional meal and a good night’s sleep.
Another thing that can help you achieve better, faster results is an EMS Booty Hips Trainer Vibrating Toner.
This device uses electrical muscle stimulation technology to shape your glutes, strengthen your muscles, and burn calories from your butt. It can be a great addition to your training because 20 minutes using it equals 60 minutes of deep squats!
So, what do you say? Are you ready to start your butt workout challenge? Let us know how it goes and have fun this summer!