5 Exercises To Grow Your Butt
Having the perfect butt is not an easy task. Most of us are not born
gifted in that area, however, it is not impossible if you have a will and
a little bit of patience to achieve great results.
In today’s article, we present to you a workout routine that specifically
targets the butt.
After only a couple of weeks, you will notice the first results and be
surprised by the progress. Remember to consume plenty of water while you
are on this program as it is vital when working on your body and
health.
Tighten your butt and attack that flabby underside by following these
simple blasting exercises designed to lift and round out your
bottom.
EXERCISE 1: BARBELL HIP THRUST
● Start by practicing with a light bar and place it on the floor in
front of you. Take a typical weight bench and sit with your back against
it (on your side).
● Now make sure your shoulders are pressed into the padded section
of the bench, with the soles of your feet pressed into the ground.
● Bring the barbell up over your legs and sit it in your lap over
your hipbones, making sure it stays straight and well-balanced.
● Use your hands to stabilize the bar before driving up through your
heels, contract your glutes throughout, and ensure your shins remain
vertical.
● Pause at the top (when your back is horizontal to the ground)
before lowering a few inches and repeating the movement. If your shins
move excessively backward or forwards during the push, it means you’re
losing focus on your glutes and using your quads and hamstrings instead.
So avoid fast reps, focus on contracting your glute muscles, and ensure
your range of motion is fairly shallow. It should be more or less the same
as the glute bridge mentioned above.
● Complete between 8 and 12 repetitions.
EXERCISE 2: SINGLE LEG GLUTE BRIDGES
● Perform single-leg glute bridges by lying on your back with your
hand’s palms down at your sides.
● She extends one leg, squeezes her glutes, and pushes off with the
other leg.
● Keeping your upper back in contact with the ground, lift your hips
until your extended leg forms a straight line with your back.
● Repetitions: 12 to 20 repetitions with each leg.
EXERCISE 3: ROMANIAN DEADLIFT
● Hold a dumbbell in each hand.
● Bend at the waist and bend your knees a little, allowing the
dumbbells to drop close to the ground.
● Come up to the starting position. That’s a repeat.
● Try to perform between 10 and 15 repetitions.
EXERCISE 4: BANDED FIRE HYDRANTS
● Stand up and place the resistance band above your knees.
● Get on all fours, with your knees just below your hips and your
hands just below your shoulders. Keep your back and neck straight and look
straight ahead.
● Keeping your knee bent, lift your right leg out to the side until
your thigh is parallel to the ground. Hold the position for a few moments
and lower your leg back to the starting position.
● When you finish, repeat the exercise on the opposite side.
● Do 12 reps on each side.
EXERCISE 5: RAINBOW
● Get on all fours, palms flat on the floor.
Extend one leg.
● Now move the extended leg taking the foot to the outside of the
other foot and, tracing a semi-circle (rainbow), take it to the opposite
end.
● That’s a repeat.
● Repetitions: 12 to 20 repetitions with each leg.
