There are many different exercises you can perform for each muscle group of the body. Every set of muscles within the human body will respond to a specific type of exercise which is why it is important to be aware of different exercises that can be performed to target muscles the best way possible. Each unique exercise needs to be performed in a specific manner in order to get the best results. This means that an individual needs to be aware of the proper angles, the amount of weight that he or she should be lifting as well as the number of times that the exercise is to be repeated within a specific duration of time. Let us take a look at how to perform three of the best butt exercises to tone and tighten up your booty.
Plie Squats
This exercise is a great way to target both the quadriceps and gluteal muscles. Begin by standing in an athletic position with your feet spread out in a shoulder width stance and your toes pointing slightly outwards. Make sure to keep your back straight and your shoulders back. Your spine should rest in a neutral position with your chin up and hips pulled in. Grab a dumbbell with both hands and let your arms hang naturally down in front of you.
Once you’re in the proper stance, simply squat downwards in a straight line while bending both knees. Your shoulders, back and butt should come down in a straight line. Keep your knees pointed slightly outwards while squatting down. Pause for a moment at the bottom of the exercise and then slowly push off with your quads as you raise back up while squeezing your butt muscles once you reach the top. Repeat this exercise for 12-15 reps of 3-5 sets.
Dumbbell Bench Step Ups
This exercise is another great way to work on your gluteal muscles along with your quadriceps and hamstrings. Stand in front of a bench while holding dumbbells in each hand. Then, with your back and shoulders completely straight, use one leg to step up onto a bench and immediately raise your opposite leg up and try to bring your opposite knee all the way up to about waist level while really squeezing your glute muscles of the foot that is planted on the bench. Since this is an advanced move, you might want to use the easier version if you are a beginner. You can do this by raising and stepping up with your opposite foot directly onto the bench and then stepping back down to repeat the exercise with the opposite leg. The beginner’s version does not include the part of the exercise where the opposite knee is brought all the way up to waist level.
Whichever version you choose, bring your leg down and then repeat the exercise and step up onto the bench using your other leg. Make sure to switch between both legs to complete a full repetition and try to complete 10-12 reps of 3-4 sets for this exercise.
Dumbbell Stiff Leg Deadlifts
This exercise is excellent for developing strength and building muscle in your hamstrings and butt muscles. The best way to perform this exercise is to ensure that you properly follow the correct procedure to avoid injury to your lower back. After grabbing two dumbbells, stand with your torso straight and your legs spaced out with a slight bend in your knees. Keep your back flat and your shoulders back throughout the entire range of movement when you’re performing this exercise. Start by bending down at your waist and lower the dumbbells towards your feet. Keep a slight bend or flex in your knees but avoid bending them too much when you lower the weight down. You should feel tension on the back of your legs. The entire motion is similar to reaching for something on the ground to pick it up but you need to make sure to avoid rounding and hunching your shoulders and curving your back.
Focus on keeping a straight, flat back with your shoulders back in a fixed position. Lower the dumbbells down so that your upper body reaches approximately a 90 degree angle from the ground. However, if you feel too much tension on your lower back as you lower the weight down, make sure to stop before reaching 90 degrees in order to stay safe. From the bottom position, slowly raise your upper body back up to the starting position while keeping a slight bend in your knees to place the majority of the tension on your hamstrings. This exercise is also great for building strength in your lower back but try to focus your attention on targeting the hamstrings and glutes as the primary muscle groups. Shoot for 12-15 reps of 2-3 sets to finish up your booty blasting workout!
The above three exercises are perfect to include in your butt workout routine. This is a great way to ensure that you will properly target your gluteal and leg muscles. Train your lower body (legs and butt) 1-2 times per week for the best results. Always make sure to mix your workouts up with different exercises in order to confuse the muscles which will help them continue to grow!
