Most women either want to tone up their booty and lose fat or they want to pack on a little muscle to get a bigger and rounder butt. Whatever the case, the glutes are a very important muscle group that both women and men want to improve. Still, when it comes to the right combination between diet and training, which should be well-balanced, most people are not sure about what the best program is to obtain the impressive backside they are striving for. Regardless of what you aim for, there are a few workout tips and exercises to follow in order to get the booty that you really want!
The most important thing to know is that making your rear-end tighter and more shapely cannot be accomplished without a combination consisting of several things. A solid cardio exercise regimen along with a clean diet and specific strength training exercises are the keys to see improvement in your tushy. At the same time, even if you focus more on your glutes, you shouldn’t forget about the rest of your body. It is highly recommended that you maintain a balanced training routine. Therefore, always keep in mind that each of your body parts matters equally, so you need to stay fit and symmetrical. If you want to learn a few tips to help you achieve your goal of achieving a perfect booty, here is a series of exercises you can do 1-2 times per week for an extremely effective butt workout!
The first tip is to use the treadmill and warm-up with an exercise known as “Treadmill Shuffles”. For this exercise you have to make sure that you have good-quality athletic shoes and ensure that your knees are slightly bent while performing this drill. Also, your hips shouldn’t start turning in the direction of the treadmill belt, so you should pay attention to this aspect as well. When you begin, you will notice that your thighs, as well as your glutes, will be put to work immediately. As these muscles are the most involved for this exercise, the result will be a great fat burning exercise which will increase your heart rate and get you started off to a great workout. This exercise can also be performed at your local running track or even in your backyard, so you don’t have to feel limited if you don’t have access to the gym or a treadmill. However, the glutes are stimulated a little more by the belt on the treadmill than they would be if you’re outside at a track. You should perform treadmill shuffles on each side of your body for 1-2 minutes and then switch to the other side. Do this drill for a total of 10-15 minutes and then move onto the next exercise.
After you finish this warm-up, you can stretch for a few minutes and then get ready for the next movement which will be walking lunges. If you are a beginner, it would be best not to use any weight (dumbbells or a barbell) because the exercise itself can be difficult. Just start off with your own bodyweight and see how it feels. If you feel the need to stop due to fatigue, take a break for a few minutes and then continue. As you get more fit, you’ll be able to perform walking lunges over the course of a long distance without stopping at all which provides a killer workout! When you reach this stage, it is also safe to start using dumbbells for added resistance as well.
The next exercise that you will perform are hip thrusts. Shoot for about 25-50 reps of these when first starting out and try to work your way up to 100 reps per set. As you can see in the image below, you need to place your feet on a step while holding a weight at just below waist level. Make sure to hold the weight securely and prevent it from sliding down too far. Start by laying down and placing the weight in a secure position. Slowly lift your booty up off the ground 6-8 inches and then lower it back down slowly. You’ll probably get tired from this exercise but it will definitely be worth it since it’s a real booty blaster! Also, it’s very important to keep the speed of each movement constant and maintain strict form at all times.
The last exercise I recommend you to try out is called the Butt Blaster. This time, you should do 2-3 sets of 10-15 reps as a beginner and then work your way to about 25-50 reps per set. Start out by laying down on a bench with your stomach facing it. While grabbing the sides of the bench with both hands, raise your feet in the air and spread your knees out while touching your toes together. Lift your feet up in the air as high as you can, then lower them until you reach the starting position and repeat. As with the other exercises, try to really push yourself while focusing on your technique at all times so you can get the most out of this movement.
When I perform this workout, I prefer to use weights by holding a light dumbbell with my feet. However, you should be very careful when it comes to the position of your legs. This is extremely important and they should be maintained with the correct angles throughout the exercise or you could injure yourself. If you have access to a mirror, you should position yourself right in front of it during this exercise so you can monitor your technique. The key to this exercise is to lift your feet high enough to really stimulate your glutes, Trust me, if your feet are getting high enough, you will know it’s working because you will feel an intense burn in your butt muscles!
For this butt workout to be truly effective it’s important to make sure your booty gets a good stretch after you’re all finished so take a solid 10 minutes after your workout to stretch your legs, hips and glutes thoroughly. Also, it’s highly recommended that you perform cardio workouts to burn off excess calories and body fat while maintaining a balanced diet and consuming lots of water. This is very useful because water helps the body in the process of elimination of lactic acid from your body which helps with recovery. As long as you follow these steps as outlined above, you will be well on your way to achieving the rock hard booty of your dreams!