If you are sick and tired of doing squats to tone and tighten up your booty, we have a little surprise for you. Why do we say that? Well, that’s because we have got you a whole range of effective butt exercises, minus squats.
You must be feeling confused because, it isn’t just practical experience, but also research that points to squats being the most powerful exercise for the butt. But, a study conducted in 2019 says that there are many other exercises that give your butt a better shape than squats. There’s no harm in checking them out, right?
We present to you the 7 most kickass exercises for butts that have nothing to do with squats:
To tone your butt, the simple formula is bringing maximum contraction to the area. This way, the muscle gets engaged and becomes tighter by burning some fat. There’s no doubt that squats do that but these exercises go a notch higher by focusing only on the glutes area by squeezing your butt better and for longer, which gives bootylicious results.
This simple yoga pose is perfect if you want to tighten up your butt. Your entire core is held by the power of your glutes and you can actually feel the contraction happening in your bum.
10 seconds hold and 15 to 20 repetitions are a great way to include it into your routine.
2. Hip thrust
No, you don’t need a barbell to do this one. You can easily take a stool and rest you back on it to do the hip thrust. If you have dumbbells or plates at home, you can use them by putting it just below your navel. But, you can also use books to substitute weight. Do these slowly for better results.
Do at least 15 to 20 reps and 5 sets.
You can do static or walking lunges since both are going to fire up your glute muscles. While doing lunges, ensure that when you move down, you hold the stance for 5 seconds to amplify the contraction in your butt.
25 lunges for each leg and 4 sets are all you need to do.
It’s not just meant for your back. It can treat your booty as well. Ensure that you push out your butt as much as possible to get that contraction when bending down.
20 reps and 5 sets will help you achieve toned butts.
5. Booty kicks
Just stand in front of a wall, hold it, lift one leg, and kick backwards. Take your leg as high as possible because the higher you extend your leg, the more effective the contraction will be. Here, the game is all about extending your leg. Keep it straight and extend without moving your back much.
Do 15 reps for each leg and 5 such sets.
6. Crescent lunge
Crescent lunge is another yoga pose that helps in shaping your glute. The more you stay in this pose, the better it will be for the shaping of your glutes. Before doing crescent lunge, we would advise you to warm up with booty kicks. This will help you achieve better results.
7. Plank leg extension
Just get on all fours like a normal plank. Now, lift one leg to move it up and down just like you are kicking. Repeat the same with the other leg and that’s about it. When you are in plank position, these kicks will become more effective since there is already some contraction happening due to the position.
So, ladies, we hope now you’ll get to hip day once a week!