Are you looking for the most effective butt workouts to get the super-toned booty? Usually a simple squat is considered to be quite helpful when building the perfect booty, but why not mix things up? Try to pick the exercises that work best for your lifestyle. Otherwise, you won’t have any desire to work out. And remember that there are even more alternatives out there. We have chosen 15 exercises that engage your glutes and, consequently, tone your butt.
Butt WorkoutsPhoto 1: Lunge. by samanthagoos via Instagram Photo 2: Stair Stepper by jennifer.smits via Instagram Photo 3: Elliptical Machine by skyhighfitgym via Instagram
Lunge is a great exercise for perfecting your butt, and don't forget to wear your yoga pants when practicing it. First, put your feet together. Then take one step forward, and lead with the heel. By lowering the body, you add weight to this exercise and train gluteus maximus.
Stair steppers make your large muscles of the lower body work. You’ll engage calves, glutes, hamstrings, and quads.
Elliptical Machine - this exercise will make your thighs and butt better. A higher incline can target the glutes.
Butt WorkoutsPhoto 4: Squat Pulse by Daily Addict Photo 5: Squat Kick by Laticia Action Jackson Photo 6: Butt Lift (Bridge) by The Active Times
Squat Pulse - you can do this exercise anywhere, and you won’t even need anything except enough space. Your weight should be on the heels: 3 sets, 45 seconds each is enough.
Squat Kick - it’s one of the best exercises to tone your glutes. Make sure that the knees make a ninety degree angle.
Butt Lift (Bridge) - this exercise is excellent for maintaining as well as building the core strength. Besides training your butt, it will help you avoid back strains.
Butt WorkoutsPhoto 7: Wide Stance Barbell Squat by annieannb via Instagram Photo 8: Running by timmccomsey via Instagram Photo 9: Ballet by mariin_ka via Instagram
Wide Stance Barbell Squat - the bar should be held across the upper back. When performing a squat, the feet should be set at twice your shoulder width.
Running is not only a great way to burn calories, but it also helps to train the lower body. Your tushy will become really toned after this exercise.
Ballet is extremely effective for toning your butt. Mind that you should give your muscles a rest from time to time as they need it to grow and repair.
Butt WorkoutsPhoto 10: Side Plank by rrayyme via Instagram Photo 11: Biking by kellfit via Instagram Photo 12: Yoga by pocketdwarf via Instagram
Plank - this exercise will help strengthen your back, butt, abs, and core. Perform it for about 45 seconds.
Biking engages your hamstrings, gluteus minimus, gluteus maximus, gluteus medius, and quads. Thus, when cycling, your butt becomes tight.
Yoga - there is a variety of yoga poses that help shape the perfect butt. Just pick several and practice!
Butt WorkoutsPhoto 13: Swiss-Ball Hip Raise and Leg Curl by naomirands via Instagram Photo 14: Dumbbell Deadlift by hlsofreak via Instagram Photo 15: Donkey Lifts by shineasali via Instagram
Swiss-Ball - this exercise helps you get hot hamstrings and glutes. Just add three sets of twelve reps to the training.
Dumbbell Deadlift - several tips. Firstly, try not to overarch at the neck. And secondly, the dumbbells should be kept close to your body when you move.
Donkey Lifts - while doing this exercise, every lift helps you tone all bottom muscles, so you can replace the squat with it. Besides, you don’t need any special equipment to perform this exercise, maybe just a mat not to hurt your knees.
FAQ: Butt Workouts
What exercise lifts your buttocks?
Good old squats are great exercises to build toned glutes. In addition, this type requires minimal equipment. It is recommended to start from a number of squats that is comfortable for you, you can aim for 3 sets of 12-15 reps of at least one type of squat. Do this a few times a week and give yourself time to rest.
How long does it take for your butt to grow?
If you train three times per week and incorporate effective exercises together with the right nutrition, it takes anywhere from one to three months to see first results. As the time passes, you will develop the most suitable strategy for you and training becomes a part of your routine, all that will make you achieve desired results in a year or two.