7 EXERCISES TO A ROUND AND LIFTED BUTT


Whenever somebody mentions the glutes and the whole buttock area, all you will hear in return is ‘squat, you need to squat’. However, squats can get extremely tedious after a while and then we tend to just give up on working this part of our body.

Therefore, the solution is to introduce new exercises to your regime and we have some fantastic suggestions here today.

Single-Leg Hip Raise

Whilst laying face-up on the floor, have one knee bent and the other straight. When ready, lift the straight leg until it is parallel with your bent knee and then push your hips forward. After a couple of seconds, reverse the whole process and find your starting point. After doing a set on one leg, switch around and work the other leg.

Single-Leg Deadlift

With a light pair of dumbbells in hand, stand on your right leg. Slowly, lift your left foot and have your calf parallel to the floor and your two thighs side-by-side. Next, lower your body by bending at the hips until your leg touches the floor or until it becomes uncomfortable. Again, stay in position for a couple of seconds before returning to the starting point. If you find this a little too difficult, forget about the dumbbells for now and concentrate on getting the balance right.

3 Clamshell

To start this one, lie on the floor on your right side; ensure that your hips are bent and a 45 degree angle can be found in your knees. With your heels together, your left leg should be on top of the other which allows you to lift without moving the pelvis. With this exercise, slow movements are best so don’t rush anything. Instead, move slowly, pause at the peak of the movement, and then return. For the bottom leg, this should remain on the floor at all times.


4 Single-Arm Dumbbell Swing

To start, hold your arms straight out with a dumbbell in an overhand grip. When you feel comfortable, allow your knees to bend along with the hips whilst allowing the torso to form an angle with the floor. From here, swing the dumbbell though your legs whilst keeping the arm straight. Then, thrust forward and straighten the knees. Whilst swinging, remaining in control, squat back down and complete numerous reps. If you need, you can try a double-arm swing at first to get the form correctly and judge the motion.

Dumbbell Step-Up

 

 

With a step or bench in front of you, grab some dumbbells and have them by your side at arm’s length. To start, have one foot on the step so that your knee reaches a 90 degree angle. Using force coming from the heel on the step, lift your body weight from the ground until your legs are parallel and your right foot is fully elevated. Remaining in control, lower yourself back down and then repeat. As usual, you will need to repeat this exercise on both legs to prevent uneven toning.

Marching Hip Raise

Whilst laying on the floor, have your knees bent and your feet flat to the floor. From your knees to your shoulders, the aim is to create a straight line and this comes after pushing your hips forward. Slowly, raise one knee to the chest before bringing back down and repeating with the other.

Hip Raise and Leg Curl

Finally, we have an exercise that requires you to lay on the floor with your lower legs and heels placed onto a Swiss ball. With hips pushed up, your knees to shoulders should form a straight line. Then, bring your heels towards you and you should feel the ball roll; try to get as close as you can to the buttock. When here, stay for a couple of seconds before pushing the heels away and returning to the straight line. When finished, return your hips to the floor.

As long as you include these exercises in your workout, you should soon see and feel the difference so keep going and we wish you the best of luck on your journey to a toned buttock!

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