Everybody loves to have a great body shape. Among all the body parts, the butt plays the main role in shaping up the body. When the butt size is too big or too small, then it increases the awkwardness of the body.
Hence it is quite important to maintain a body that has the correct shape and size of the butt.
Want a rounder more lifted butt? Hot Legs? When done correctly squats can be a great way to get an amazing lower body.
But changing your body shape takes some time. And of course hard work. Here are a few exercises that you should follow to have a great butt.
1. Hip-Lift Progression
If you feel tension near your lower back, then you can go with this exercise. It also helps in toning your butt to a good round shape.
Procedure
- Lie on the yoga mat with your arms at the sides. Bend your knees and bring your foot near your buttocks.
- Balance on the arms and foot and lift the hip towards the ceiling. Hold in that position for a single count and bring your back down.
- Repeat this position for 1 minute. You must make sure that your spine is in a healthy position. This would work on your glutes and hamstrings.
- To make this exercise a little difficult, you must stretch one of your legs in front while you lift the hip. Your thighs must be parallel. Hold this position for 5 seconds.
- As your hip is high, bring your foot to the ground and then lower your hip.
- Repeat this position for 30 seconds. Now change the leg and repeat for 30 seconds.
2. Toe Taps
These toe taps would work on the lower and looser part of your bum and shape it accordingly.
Procedure
- Lie down over the floor and keep your arms at the sides.
- Lift your feet off the floor by bending your knees. Your thighs must make 90 degrees with the floor and your legs must be parallel to the ground.
- Move your legs very slowly and tap the floor with your left foot. Do the same with your right foot.
- Do this alternatively for a minute.
3. Single-Leg Front Raises
This exercise would strengthen your thighs and glute muscles. It would give you command over your body’s balance.
Procedure
- Stand straight. Keep your feet at hip-distance apart. Take two 5 pound dumbbells and hold then in each hand.
- Bend your right knee and raise your right foot slightly above the floor.
- Extend the dumbbells in front of you at the height of your chest and hold them facing down.
- Remain in that position and raise only your left arm above the head.
- Be in this position for 3 counts and bring back your hand to chest position.
- Do the same with the other hand. Continue this process until you reach 8 counts.
- Now, switch the legs and repeat the same arm procedure.
4. Squat with Kick-Back
This is a tough exercise. By now, your butt muscles would have toned and toughened a little. So you can very well try this exercise.
Procedure
- Stand straight keeping your feet at the distance of your shoulders.
- Bring your fist near to your chin and sit in a squat.
- Stretch your arms in the forward direction and bring your left leg behind you.
- Come back to the squat. Repeat the same for the other leg.
- Do this procedure for one minute.
- When you squat, you must remember to put your whole weight on the heels.
- Keep your hips straight when you extend the leg. You must not twist your hip.
5. Single-Leg Squat with Towel
You need a towel to perform this exercise. You might have noticed the slight muscles that protrude outside your panties and you would hate it. This exercise works on those extra muscles.
Procedure
- Stand by keeping your feet together. Hold the right foot with the help of a towel.
- Shift the weight to the left leg and now slide the towel in slow motion to the right.
- Come back to the initial position.
- Do this same for 30 seconds by bending your elbows and keeping the fists near the chin.
- Your left knee should bend above 45 and below 90 degrees while you squat.
- Do this for 30 seconds and switch the legs and perform the squat and slides for the next 30 seconds.
6. Dumbbell Squats
This is a simple way to do a workout. You can start simple at the initial stage and increase the repetitions and the weight of the dumbbells later.
Procedure
- Stand with your legs kept shoulder-distance apart. Hold a dumbbell in each of your hands near the thigh.
- Push your hip backward and sit in a squat in a position that you are sitting on a chair.
- Pressurize the glutes and come back to the initial position.
- Do around 20 reps.
- Make sure that your knees are not beyond your toes. Give the whole body weight to your heels.
- When you are comfortable with this exercise, add many repetitions and increase the weight of the dumbbells.
7. Plie
It is a very simple exercise but it gives very good results than you would have imagined. It is one of the Brazilian butt workouts and it would shape your butt up.
Procedure
- Stand straight with your feet at shoulder distance. Make sure that your toes stretch out.
- Now, extend your arms in front of you and push back to sit in a squat.
- Now, return to the original position and repeat the same.
- Make sure that your squats are made as low as possible.
- You must strain your tailbone and press your glute muscles.
- Keep your torso region straight.
- Do this for 60 seconds.
8. Explosive Lunges
These lunges would give your butt muscles and glutes a great stretch. This would make your balance and body coordination perfect.
Procedure
- Stand with your feet close to each other. Keep your hands at your hips.
- Now, lunge in the forward direction with your right foot in front.
- Jump up high and come back to the floor by switching the legs in the air and landing in with the opposite legs.
- Do these explosive lunges on either side for a minute.
- Your knees must make 90 degrees and be in a straight line with the ankles.
9. Sun Salutations
This is a yoga sequence. This makes your whole bodywork and makes them brisk. This would do good to your butt.
You would do a sequence of yoga positions such as downward-facing dog, lunges, chair positions which would immensely strengthen your whole body. Your glutes would be stretched we’ll and your thighs strengthened.
10. Clam Dig with Rotation
This makes your hips and butts tight. The hp rotation movement makes you feel incredible.
Procedure
- Lie on your right side. Keep the right palm under your head.
- Bend your knees at 45 degrees in front of you.
- Hold a dumbbell weighing around 8 pounds on your left arms.
- Life your left arm and left leg upwards to reach the ceiling so that your arm and legs for 90 degrees with your body.
- Hold the leg and the arm in that position for 2 seconds and come back to the origin.
- Switch sides and repeat.
