We have all been blessed with different body types. Some may think of their derrière as a blessing, while others would say their booty is a curse! I recommend working with what you have so you can turn your butt into your sexiest and most beloved body part! I have outlined some of the most effective and proven butt blasting exercises below for you to follow. When it’s time to train your lovely lower body, choose three exercises from the list and include them in your booty workout. Consistency with your training routine and diet is the key if your goal is to see amazing results!
Best Butt Blasting Exercises
Squats are an excellent and proven way to target your gluteus maximus (butt muscles). You can add resistance by performing them while holding dumbbells in your hands or with a barbell across your shoulders. If you opt for the barbell, make sure you have a spotter when performing the exercises to ensure safety at all times.
Varying the width of your feet will change the emphasis of the exercise. The closer together your feet are, the more your quadriceps (front of the thighs) will be targeted. As you move your feet further apart, you’ll feel the exercise more in your hips and butt. You should always have someone check your form to be sure you’re doing squats properly. The leg press machine is another great exercise and you may find it easier to use than squats with a barbell. The leg press will target the same muscles and it’s very effective.
Lunges are another exercise that really hits your glutes extremely well. Singer Jessica Simpson was noted to have fallen in love with lunges as she sculpted her body to fit into her tight Daisy Duke shorts when she starred in “The Dukes of Hazzard” movie.
Here are several different types of lunges:
As a refresher on how to do a lunge, let’s review the stationary lunge with dumbbells. Hold two dumbbells to the sides of your body. Bring one leg forward and stand so that you maintain good balance. Bend both legs and allow the dumbbells to slowly lower as you bring your body down towards the ground, making sure your front knee does not go past your toes. At this time your back knee will almost touch the floor. Then you will slowly come back up to the top position. Do all of the repetitions with one leg forward and then continue onto the other leg.
Hip Extension is a movement that I will always include in my pre-contest training or when I want my butt to look its best. This exercise will surely make your hamstrings and glutes burn with delight. Maybe this doesn’t sound like fun to you, but if you simply give it a chance, you may start enjoying it as much as I do and see big improvements in your rear end.
Using a step or platform, lie face down with your hips on the edge of the step and your legs straight with your toes resting lightly on the floor. If you are using a bed, your legs will be off the edge and your feet will be high off of the floor. Squeeze your glutes and hamstrings and straighten your legs until they are level with your hips. Lift one leg higher than the other and then alternate to the other side. Move each leg as though you are doing a flutter kick in the water. Try doing 3 sets of 20 repetitions on each leg.
Once you have finished your 3 sets of hip extensions, while in the same position, contract your glutes and hamstrings so that your legs are parallel with the floor and then move your legs open and then close them. When you close them, make sure to have one leg cross over the other. Alternate each repetition with each leg crossing over the other. Try doing 2- 3 sets of 20 repetitions on each leg.
Deadlifts are excellent for your hamstrings, booty and lower back but your technique is absolutely critical! Start by standing with your feet hip-width apart while holding a barbell. keep your back flat and your abs tight and then slowly bend forward from the hips and lower your torso until the barbell reaches the ground. This is where it’s time to SQUEEZE your butt to raise the weight back up. Remember to keep the barbell close to your legs throughout the entire range of this exercise along with a slight bend in your knees when you reach the top. Make sure that you don’t hyper extend your knees. Do 3 sets of 8-12 reps for the deadlift.
Stepping Your Way To Tight Buns
Stairmasters and climbers are excellent for targeting the booty when used at a slower frequency with normal steps. These machines will recruit your butt muscles into serious action! Do you ever see people at the gym leaning on the machine with their arms and place all of their weight on their toes? Well, this is the incorrect way to use the machine! Spending 30 minutes on the climber while cheating your way through each step will not bring you the results you’re looking for. Feel your body weight as you step down through your heel on each foot. The benefit of completing full steps rather than short mini-steps is that your legs and glutes will be targeted much better, as will your heart. Yes, doing it this way may be more challenging but it’s the challenge that will tighten your butt and increase your heart rate which means more calories burned and more fat loss. If you think that steppers will make your butt bigger, this is not the case. Steppers and treadmills (when used on a high incline for walking) have been the foundation for keeping my butt firm and round for years. Start with 20 minute workouts, 3 days per week. If you want to make noticeable changes, step your way up to 30-45 minute sessions, 5-6 days a week.
There are a Few Important Points To Remember:
- You can’t choose where on your body you will gain weight. If you start eating more and lifting weights, there is no guarantee that your butt will be the area reaping the benefits and you might just add the extra weight to your stomach!
- The shape of your butt is primarily based on genetics. By looking at your parents or relatives you will probably notice that you have inherited some of their genes.
- Doing lower body exercises (along with upper body training and cardio) and eating more calories than you burn can help you build muscle but your genetics will be the real indicator on how much your butt will change. Have you seen the amazing big, tight and round butts on Brazilian and Columbian girls? That is genetics!
- There isn’t one magic exercise that will make your butt transform. Consistency in the gym paired with a nutrient packed eating plan along with adequate amounts of protein will be the keys to bringing out the best your glorious glutes have to offer!