5 butt exercises you can do for a toned booty


#BootySquad, anybody? Many people, men and women, are working out at home or in the gym to get a firm and toned butt. A toned booty can make you look sexier, whether you are in a bikini, or in a suit. However, getting a toned booty is not as easy as it seems to be. Your regular cardio is not going to cut it.






Here are 5 butt exercises :

1. One leg deadlift

One leg deadlift

 

This exercise often referred to as the non-surgical butt lift, is unique in a way that it allows you to appreciate the beauty of learning how to stabilise on one leg while training each side of your body without favouring or over-compensating.

How to do it:

  • Hold a dumbbell or a kettlebell in one hand, hanging on the side.
  • Stand on one leg, on the same side that you are holding the weight.
  • Keep your knees slightly bent, perform a stiff-legged deadlift by bending at the hip.
  • Extend your free leg behind you for balance.
  • Continue to lower your weight until you are parallel to the ground.
  • Then, return to the upright position.
  • This is one rep.
  • Repeat this 15 times for 3 sets.

2. Glute Raises

Glute raises

 

The glutes raise work your entire posterior chain, from your gastrocs to your hamstrings, glutes, and lower back.

How to do it:

  • Start by lying face down on a gym bench with your hips on the edge of the bench.
  • Bend your knees slightly and slowly lift both of your legs back.
  • Do this for 15 times for 3 sets.





3. Side lunges

side lunges

 

The side lunge is an effective lower body exercise that strengthens the quadriceps glutes and hamstrings while simultaneously targeting the inner and outer thighs. This workout is perfect for getting that round and firm booty.

How to do it:

  • Stand up straight with your hands on your hips.
  • Lift your left leg and step out to the side.
  • Lunge to the side, then return back to the original position.
  • Do this for 15 times for 3 sets.
  • Repeat for the other leg.

4. Donkey kicks

donkey kicks

 

The donkey kick works your core, lower back, legs, and butt. Each time you lift your leg, you work three different muscles – gluteus maximus, gluteus medius, and gluteus minimus.

How to do it: 

  • Get on all fours on the floor or on a yoga mat.
  • Keeping the right knee bent at 90 degrees, bring your right foot up to your hip level.
  • Lower your knee without touching the floor and lift again.
  • Do this 15 times for 3 sets.
  • Repeat with the other leg.

5. Split squats

split squats

 

The split squat is a squat using a staggered stance. It can also be called a Bulgarian split squat or a Rear Foot Elevated Split Squat (RFESS). Although it is called a single leg exercise, it still works both of your legs.

How to do it:

  • Position yourself in a staggered stance with the rear foot elevated and the front foot forward.
  • Begin descending, flexing your knee and hip to lower your body down.
  • Keep the front knee in line with the foot as you perform the exercise.
  • Make sure your knee does not touch the floor.
  • Rise and repeat.
  • Do this 15 times for 3 sets.
  • Repeat with the other leg.




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