Whether you believe it or not, your butts can do more than just to make you look amazing in those tight jeans. Working your glutes the way they should be worked can go as far as help strengthen and prevent pains in your lower back, hips, and knees.
If one of the priorities on your 2019 to-do list is to exercise for some booty gains, you might need to take the game beyond just the basic squats.
To achieve your desired butt, you are better off mixing things up. Here are the 7 top booty workout that will help isolate your glute muscles by working them from various angles to give you a well sculpted and strong AF backside.
#1: The Step-up
The step-up exercise is one of the best exercises you can do to have some booty gains. It helps you work on power, strength, and balance in a one-sided fashion. The step up exercise is a basic exercise we all perform several times a day and every day. The workout targets all the major large muscles of the legs, especially the hamstrings and the glutes, hence helping to develop a nicely toned rear end.
You can perform this exercise by standing upright with one of your feet on a step or bench, holding dumbbells by your sides with your arms straight. Push off your top foot and step onto the step or bench with your two feet. Now, step down unto one foot while the second foot remains on the bench and repeat the process. Do 3 sets of 10-12 reps on each leg.
#2: Hydrants with Leg Extension
This butt workout is also very easy to do. Begin by going on your fours having your wrists stacked over your shadows and your knees hip-width apart. Bend your knees at 90-degree angle and gently lift your right leg out. Then slowly extend the already lifted leg out to the side. Before you bend your knee, pause and then return your legs back to starting position to make a rep.
#3: Single-Leg Glute Bridge
The Single-leg glute bridge is also another awesome booty-builder. It is very effective and yet simple that almost all women can do it without any external help. Yes, you can do it all alone in your home.
To do this, you will need to lie flat on your back and bend your knees with your arms out to the side and the soles of your feet lying flat on the floor. On your exhale, gently squeeze your glutes and lift your hips towards the ceiling. Lift it up as high as you can. After pausing for a while, lower the hips until you can feel your butt hovering right above the floor. Repeat again without touching the ground to make a rep. Do 15 reps.
#4: Booty Blaster
Don’t be fooled by the small range of motion. You are sure to have your buns burning with the booty blaster exercise. To do this, stand at a barre, chair, or countertop. Rest your forearm down on the countertop and bend both knees. Still bending your knee, gently lift your outside leg behind your body till the point at which your thigh is almost parallel to the floor.
Move your outside hand to rest on the supporting thigh and resist while you extend the spine. In small pulses, gently lift your raised leg up and down, making sure the hip is elevated to focus deep into the glutes. On each leg, try to do 2 sets of 20 small pulses.
Note: make sure you keep the body leaning forward from the hips so you can concentrate the work on the gluteus, and not the lower back.
#5: Squat Jump
Squat jump is another easy exercise you can do for bigger butts, and it also requires no special equipment to get it done. To do the squat jump, stand with your feet apart and your toes forward. Also, put your hands in front of your chest. Slightly bend your knees, then jump explosively as high as you can. Softly land on the balls of your feet and straight away, lower your body again to begin another rep of jump squat. Do 15 reps of this.
#6: Goblet Squat
This exercise will require you to hold a dumbbell at chest level having your hands wrapped around one of the heads of the dumbbell (holding it upright as though you were holding up a goblet full of wine.) Gently lower yourself into a full squat while you keep your elbows between your knees. This prevents the knees from caving in at the bottom of the squat. Push through your heels to come up out of the squat, driving the knees out, and keeping your torso upright.
Aim for 8 to 10 reps with a 30-pound dumbbell, and try it for at least three times every week. You can gradually move to a heavier dumbbell when things start feeling easy with the 30-pounds.
#7: Using Booty Resistance Bands
A resistance band is no doubt, one of the most convenient, inexpensive piece of workout equipment anyone can own for a booty boost. Band workouts are really great when trying to target the butt muscles – the gluteus medius, gluteus maximus, and gluteus minimus. Resistance bands are not only great for doing butt-focused workout, but it’s also very helpful if you intend to get your glutes primed for an all-round workout too. You can perform different isolated glute exercises like Ankle jumping jack, Lateral band walks, Standing Glute Kickbacks, Banded Walks, Hip Bride Pulses, etc. to warm up your glutes and get them ready to work, hence helping you turn on the right muscles.
Fortunately, you can get a couple of good ones like the WeluvFit Booty Resistance Workout. The WeluvFit band also comes with two quality core sliders and a year warranty to help put your mind at rest. Let me say a few things about the resistance band for legs and butt to help you make a decision.
What to Know About the Weluvfit Booty Resistance Bands
This new fabric resistance band is great for helping you sculpt your butt and tone your hips. You can actually be the envy of your friends at your next pool party by using the hip bands to engage your core muscles and build lean muscles while also burning fat with several varieties of exercises that target the abdominals, the legs and the butts.
The bands are made with quality, sturdy and thick material that prevents sliding or rolling up during workouts. In the WeluvFit pack is included three booty bands with varying resistance levels and two core sliders. There is no better way to actively train your core.
The result is comparatively quick – with just 15 minutes a day with the resistance bands, you can get real results in less than 30 days with a clear difference in your glutes, hips, quads, and hamstrings.
The interesting part of the resistance band is that you can save up to 15% on it if you buy it today. So, hurry up and get one if you really care about your rare end. Use the promo code:XEPLSX25 at checkout to claim your discount. You will never regret making this investment for your butt.