Listen to this article
We all want a super toned butt, don’t we? After all, it looks aesthetically pleasing. But is that enough? Well, no! You need to strengthen your butt muscles too, and that’s equally important. But how can we achieve that? First of all, it is essential to consume a healthy diet, and incorporate glute training into your workout regimen. Not only does it help to add definition to your butt, but reduces lower back and knee pain, improves your posture, and enhances agility.
But are there certain specific exercises to lift your butt? The answer is a big YES! So without further ado, let’s find out.
This exercise works for people who have varying fitness levels. You can do this exercise either with the help of a dumbbell, or without any equipment.
1. Lie on your back with your knees bent and arms at your side.
2. In case you decide to use a dumbbell, hold it across your hip crease. Your feet should be a few inches apart from your butt.
3. Press into your heels, keep your core tight, and push your pelvis upward. Your chest does not have to lift; instead, you must squeeze your glutes.
4. Hold for a few seconds, and lower your hips back to the ground.
This is an exercise that can be performed to strengthen your glutes.
1. Start on the floor, making sure your shoulder blades are resting against a wall or a bench.
2. Sit on the floor and keep your legs straight. Place a barbell across the crease of your hips. You can also use a dumbbell if you want.
3. Bend your knees, and keep your feet hip-width apart.
4. Keep your core tight and push your pelvis forward by squeezing your glutes.
5. Avoid pushing with your lower back.
6. Bring your weight back down.
This exercise works well to activate your glutes, whether it is at the beginning or end of a workout.
1. Lie on your back with your knees facing out, but make sure to keep the soles of your feet together.
2. Make sure your arms are on your side.
3. Squeeze your glutes, lift your hips off the ground, and then lower back to the starting position.
4. In case you do this at the beginning of a workout, perform 15-20 reps. If it’s at the end, do as many reps as you can.
This exercise is essential to enhance your agility, and range of motion. It also works to strengthen your core and lower back.
1. Start on all fours, with your hands aligned under your shoulders, and knees aligned under your hips.
2. Lift your right knee off the ground. Push your right heel backward, and straighten your leg. Do not rotate your hips or shoulders.
3. Return your leg to the starting position, and do it with the other leg too.