Who doesn’t love a fuller, toned butt? In order to achieve that, you need to mix up your workouts to target different butt muscles, the gluteus maximus, gluteus medius, and gluteus minimus. Here are 6 butt blasting exercises, for you to achieve a stronger butt.
Squat
One of the best butt blasting exercises you can do is the squat. Because it uses such large muscles it can help you lose fat and become leaner. Start with your feet just over shoulder-width apart. Extend your arms straight in front of you to keep your balance or you may also bend your elbow and clasp your fingers. Sit back as if you are going to sit in an imaginary chair. Go as deep as you can comfortably. Keep your heels and toes on the ground, chest up and shoulders back. Remember to keep your knees in line with your toes and tilt your torso naturally. Push through your heels and straighten your legs to bring your body back to standing position. You can use resistance bands or weights to take your squats to another level.
Glute bridge
A great exercise to strengthen the glutes, core stabilizing muscles, hip muscles and lower back. Start with lying on your back with bent knees hip-distance apart and feet flat on the mat. Engage the core and squeeze your glutes as you lift your hips off the floor until your body forms a straight line from the knees to the shoulders. Hold the position and return to the mat with control.
Lunges
Lunges can help develop your lower-body strength. Working one leg at a time is also very effective at evening out any muscular imbalances that you may have. Start with keeping your upper body straight and your shoulders relax. Always remember to engage your core. Step forward with one leg and start to shift your weight forward until both of your knees are bent at a 90-degree angle. Make sure your front knee is directly above your ankle and the other knee doesn’t touch the floor. Keep your weight in your front heel as you push back up to the starting position.
Step ups
Steps ups are another great butt blasting exercise. To do it right, stand in front of a step or a platform. Place your right foot on the step. Press into the heel of your right foot as you step up and place your left foot onto the step. Keeping the left foot on the step, take the right foot down. You can bend the knee here into a lunge for more intensity. Return to the starting position by stepping the left foot onto the floor. You can opt to add weights while doing this exercise for more intensity.
Donkey kick
This is one of the best butt blasting exercises. It targets your glutes and core at the same time. Start on all fours with knees hip-width apart, hands directly under your shoulders and neutral spine. Engage your core as you slowly begin to lift your right leg, knee at a 90-degree angle while the other foot stays flat on the mat. Lift your leg until your thigh is almost parallel to the floor. Use your glutes to press your foot toward the ceiling and squeeze on top. Remember to keep your spine in neutral by using your abs to prevent your back from arching.
Fire Hydrants
This is a great exercise to target your outer glutes, core, and hips. Start on all fours with knees hip-width apart, hands directly under your shoulders and neutral spine. Keep your knees bent at a 90-degree angle as you raise your right leg out to the side until it is parallel to the ground. Your hips should remain squared to the floor. With control, lower your leg back to the ground. Repeat the same process on your left leg. You can add resistance bands to make it more challenging.
You can do all these exercises at home but if you ever need someone to help you, especially with your form and other fitness concerns, you can book a session with me HERE.
