Do you know curves make the world go round! Well, everyone wants to have a sculpted behind. In fact, there's just something magical about a beautiful butt! From Beyoncé to Kardashians, every celebrity and fashion enthusiast wants to flaunt their hourglass figure.
Don’t you wish to have a lower body that halts the traffic and turn heads? You cannot get a beautiful butt until you train hard and lift weights. Women often do cardio exercises to get a lifted butt, but the clear path to a better booty doesn't go through the treadmill or the elliptical. Instead, start with strength training. Of course, chiseled abs and biceps are very important, but a fit butt matters in the end.
Don’t know which exercise will lift your butt? If you want to transform your lower body effectively, here are top 5 moves you need to add to your fitness plan today.
There are two types of squat exercises, body weight squats, and squat jumps. Both exercises are excellent for butt lifting. Now let’s see how you can do this exercise and the benefits you can expect.
For body weight squat, stand straight with your feet about shoulder-width apart and slightly turned out with your weight balanced on your heels. Hang forward at your hips and drop into a squat – imagine sitting on a chair. Make sure you bend your knees and keep your thighs parallel to the floor. Next, return to the starting position. Squeeze your butt and keep your core tight as you move back to the original stance.
In Squat jumps, all you have to do is stand straight with your feet about hip-width apart and hinge forward at your hips. Drop into a squat position, bend your knees and keep your thighs parallel to the floor. Next, jump as high as possible and straighten out your legs. Make sure your back is straight and chest is lifted. Swing your arms down by your sides while sitting back to keep up the momentum.
Both these exercises boost your butt-building efforts. In fact, they improve flexibility and even tax your cardiovascular system. 4 sets of 25 reps of bodyweight squats are good to go at the start! This way your body will be prepared for the more challenging moves.
2. Barbell Hip Thrusts
Sit comfortably on the exercise mat/ground with your back rested against a bench, feet fixed firmly in front of you, and a cushioned barbell in your lap. Stabilize your knees and raise the barbell as you push your glutes upwards.
Your body should be aligned from your shoulders to your knees. At that point gradually lower yourself to the ground. Squeeze your gluteal muscles to make this move more effective.
This exercise is helpful in activating and building the upper glutes to a much greater extent than squats.
3. Bulgarian Split Squats
Placement of the leg is crucial in this exercise. The closer together your legs are, the more you can target your quads. Keep your leg distant from you to feel the ‘pressure’ in your glutes.
Drop your back knee to the floor with your back foot placed on a bench and your chest high. Go down as much as you can. Repeat this cycle.
4. Stiff-Legged Deadlifts
Drive your hips back until the point you feel a profound stretch in your hamstrings. Keep your feet close, however, you can stand with your feet shoulder-width apart to make the move slightly more challenging.
Keep the bar as near your legs as you can. Make sure your back is straight. Go down as low as you can while feeling a profound stretch, and return to starting position. Try not to let your lower back round at any point.
5. Weighted Walking Lunges
In this exercise, you need to step forward with dumbbells in each hand and arms by your side. Switch your leg and take each step forward with alternate legs. Don’t do high lunges. Opt for low lunges instead. Also, make sure your knee never moves past your toes.
Having a strong core and a sculpted lower body can prevent back pain. Make the most of the workout mentioned above to strengthen your glutes and thighs. Combine that with a healthy, whole food-based diet, and you’ll be on your way to an hourglass figure that will last.
Remember that your body is the only thing you need. If you will keep your body healthy, your life will be pain-free. Above exercises will give your booty strength and shape. Follow the instructions, do these moves daily and you are good to go.
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