Perfectly shaped buttock looks amazing in tight clothes or in the swimsuit. Both men and women would like to have perfectly shaped body, and in today’s article we are going to present you 12 exercises that will make your buttock firmed and shaped within few weeks.
Step – ups
For this exercise you will need platform a bit higher than your knees, but for beginning you can use lower platform until you get used to the height. Start with stepping on the platform with one foot, raise the body up and then bring your other leg’s knee up as high as you can before you step back down. In order to achieve best results, you can hold small weights in both hands.
Rear Leg Lifts
You need to kneel on your forearms and knees and then lift one leg off the floor while you are pushing the foot toward the ceiling. After that bring the leg down gradually and then change the leg. For optimal results use ankle weights.
First lie on your back with the feet on the ground and knees pointed upwards. After that you need to raise the buttock off the floor until only the feet, shoulders and head touch the floor. Try to push the hips high as much as you can and in same time squeeze the glutes hard. While you do this exercise you can put some weight on the abdominal area.
Fitness experts advise to go as low as you can while you maintain the back straightened, when you are doing squats. In this way you actually ensure maximum activation of the glutes. Keep in mind that the stance should be wider than shoulder width and also don’t forget to keep the spine as straight as possible while you lower yourself down. Also, you can hold a weight in front of the chest or you can do one legged squats when this exercise becomes too easy for you. It is interesting that in this way you can improve your flexibility and core strength.
Start with the legs apart (bit wider than shoulder – width) and after that shift the weight to one side as you squat down on that leg. Don’t forget to maintain the other leg straight. Now, while you are in bottom position, point the toes of the straight leg upwards. You need to repeat the same on the other side and after that continue with the alternation.
For this exercise you should begin in kneeling position and after that you raise one leg to the side. Remember to keep a 90 degree bend. If you want to, you can rotate from the hip by making small circles and then wide swooping circles. With this exercise you will improve the mobility and strengthen all muscles in the buttock area.
In order to perform this exercise you need to seat on the ground with a bench behind you and a weighted barbell over the pelvis. You will significantly reduce the amount of discomfort caused by the exercise by using pad between the body and the bar. Now, roll the bar so that it is above your hips and lean back against the bench so that the shoulder blades are near the top of it. After that you need to extend the hips vertically while your weight is supported by the shoulder blades and the feet. Finally extend as much as you can and go back to starting position again.
Stand straight and you can open a normal stance – a foot or two beyond shoulder – width. Next step is to squat down as if you are going to sit in a chair. Remember that thighs should be parallel to the ground and focus – you should not give up. You need to maintain this position as long as you can. You can begin with 15 – 30 seconds and gradually increase the duration with time.
Make a wide stance thus you will point the toes outwards. Next, bend your knees slowly in the directions of your toes. You can stand up once you no longer see your toes.
Side leg lifts
Lie on one side, lift one leg up and then bring it almost all the way down. After that, switch to the other side. This exercise is created for the smaller leg muscles.
Simply lie on your back and raise your hips while you tense up the glutes. Hold until you count to 3.
With this exercise you will focus mostly on your glutes and the abs and it will enable you to tone up your buttock. Just lie flat on your back, raise the legs off the ground to 45 degrees and after that push one up as you lower the other down. You can alternate on this way as long as you can.