25 Exercises to Give You a Booty
Last updated on : November 04 2016
We are each built differently with very unique body types. When it comes to our proportions we all desire a feminine shape that is soft with just the right amount of curves. You may want to work on your abdomen, while your friends are looking for ways to tone their thighs. Nowadays, the growing trend is to have a Kim Kardashian inspired booty.
Whether your unhappiness with your derriere is a result of having lost weight or simply because you are not satisfied with what your mama gave you - a shapely toned booty is possible for all us - without injections or implants.
There are many exercises that have been proven to be effective in making your buttocks curvaceous and more defined. Let’s take a look at the best exercises to shape and define your booty.
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Squats have proven to be one of the best exercises to shape your booty. Squats not only boost your overall health and fitness, but they also train and tone each and every part of your leg muscles, specifically your tush. When you are just starting butt exercises, perform squats without using any weights. Stand with your feet apart; the distance between your feet must be wider than the width of your shoulders.
Keep your arms and hands in front of you, your back straight, and then squat. Stop when your knees are bent at a 90-degree angle and your thighs are parallel to the ground. If you are worried about losing balance, lean against a wall while squatting. Once you become used to squats, use weights such as dumbbells and barbells for better results. Here is a detailed guide on how to do squats properly.
Another excellent exercise to shape your booty is the lunge. Whenever you are performing lunges, ensure that you do it properly by concentrating on your hips and knees. You have a variety of options when you want to include lunges in your daily workout – the regular front lunges, walking lunges, side lunges, alternating lunges, and stationary lunges.
For front lunges, place your hands on your hips and stand straight. Put one of your legs forward by taking a big step and bend it at the knee, and stop when your knee is at a 90-degree angle. Then, step back and do the same thing with the other leg. For best results, do front lunges at least 15 to 20 times with each leg.
If you are looking for an exercise that really works on your gluteus maximus, choose the glute bridges. When you are ready to perform this exercise, lie down on your yoga mat on your back. Point your knees upwards, but remember that your feet should be properly planted on the floor.
Now raise your derriere off the floor, and keep raising it till only your head, feet, and your shoulders are touching the floor. See to it that you are raising your hips as high as possible; it will put a lot of strain on your butt. Since this exercise really works on the muscles of your booty, be prepared for some soreness after your workout routine.
Do you like to feel the burn immediately while you are working out? Then leg lifts are the perfect booty exercise for you. Start by lying flat on your back with your legs straight. To begin, raise one of your legs in the air without bending your knee.
Once your leg is in the air, raise your hips off the floor, while keeping your arms and hands firmly on the ground. You must hold this position for at least five seconds before moving onto the other leg. It is advised that you repeat this exercise 10 to 15 times on each leg for best results.
If you stay on the second floor or higher, ditch the elevator and take the stairs once in awhile. Step ups are great exercises that help you get a curvaceous booty as well as a good cardiovascular workout. If you want this exercise to be effective, remember that the platform that you are using must be higher than your knees.
If you are missing stairs, use a chair or bench. But ensure that is sturdy and stable enough to support your weight. This is a very simple exercise – you start by stepping on the platform with one foot, and raise your body up. Try to bring the knee of your other leg as high as you possibly can before stepping down. Repeat the same steps, but use the other leg to step up on the platform next.
Single Leg Lifts
Do not confuse this exercise with leg lifts. To do a single leg lift, stand straight and place your hands on your hips. Without standing on your toes ensure that your legs are as straight as they can get. Now all you need to do is lift one leg very slowly in front of you and hold it there for about 15 seconds. Lower it to the ground just as slowly and repeat the process using your other leg. Do this one at least 15 to 20 times.
If you think this exercise involves you standing in the basic Superman pose, you could not be further away from the truth. This exercise mainly focuses on the muscles of your back and your booty.
To begin, lie down on the mat on your stomach and extend your arms straight outwards. Slowly lift your arms, legs, as well as your chest off the floor. Hold for 10 seconds before you slowly go back to your previous posture. Repeat it as many times as you can in a minute. If you want to increase the difficulty for the Superman, place an exercise ball between your legs. When you lift your legs, you will have to lift the ball as well and it will put strength building tension on your booty and hamstrings.
Single Leg Bridges
Single leg bridge is yet another exercise that is known to give you a booty. As an added benefit, you will also be working on your hamstring while performing this exercise. Lie down on the mat on your back and place your hands firmly on the ground. Bend one of your legs so that your knee is facing upwards and lift the other leg off the floor. Using your hands and the heel of the bent leg, lift your hips off the ground so that your body is in a stiff position. While lowering your body to the ground slowly, to avoid pulling a muscle. Follow the same process by lifting the other leg in the air.
Forward Bends and Kicks
When you are performing forward bends and kicks, ensure that you are standing straight and that your arms are resting on the sides. Bend forward slowly, and at the same time, raise one of your legs behind you. In order to maintain balance, stretch out your arms in front of you. Raise your leg as high as you can and bend as much as you can. Although this exercise seems very easy, you will only realize how difficult it is when you perform it! Repeat the same steps around 10 to 15 times, and keep alternating your legs. Forward bends and kicks are also excellent workouts for your core, improved flexibility, and leg strengthening.
With the holiday party season on its way, you will want to look amazing in the bandage dress you picked up. With flutter kicks, you can work on your booty as well as your abs, and look great. To perform this exercise, lie flat on your back and raise both your legs at an angle of approximately 45 degrees. Now raise one of the legs higher while lowering the other one, however, your leg must not touch the ground. Keep alternating your legs and continue this exercise for however long you can manage it. Flutter kicks may sound easy, but you will definitely feel the burn as you continue doing it.
If you need to do this on in intervals start with 15 seconds of movement, 10 seconds of break, and 15 seconds of movement again.
You may find it unbelievable but plain old buttock pinches actually work to give you a perfect booty. With your feet together, stand up straight and raise yourself on your tiptoes. Now pinch your buttocks together and hold this position for approximately five seconds. Lower yourself back down and start this exercise all over again.
Standing Diagonal Kicks
An easy, simple to perform exercise that is perfect for beginners, this workout does not require any equipment but is effective in toning your booty. Place both hands on the back of a chair to balance yourself and stand in an upright position.
Then raise one leg slowly in a diagonal manner, and hold the position for 10-15 seconds. Bring it back to the standing stance slowly and repeat with the other leg. Perform 15-20 times for each leg for an optimal workout.
Lying Hamstring Curl
This move requires you to lie on the ground on your back. It can work wonders on those buns. Place an exercise ball under your ankles and heels as you lie flat on your back with legs extended. Keeping your arms stretched out on the sides for support, raise your hips up and dig your heels into the ball.
Slowly curl the heels and roll the ball towards your body. Maintain the same position of the hips. Gradually return to the starting position—this completes one rep and you are sure to feel the strain in your glutes. Perform three sets of 15 repetitions each.
Your lower butt, hamstrings, and even the abs get a good workout with toe taps, making you inches closer to that bikini-ready body. To perform this exercise, lie with your back on the floor and keep the arms by your sides.
Bend your knees to a 90-degree angle and lift your feet such that your thighs are in a position perpendicular to the ground. Next, slowly tap the toes of your right foot on the floor. Repeat with your right foot and alternate it for a minute.
Hydrants with Leg Extension
Build core strength while also lifting your butt with this version of the fire hydrant exercise. Start by getting into a position where you are on all fours on the floor. Your knees should be hip-width apart and palms on the floor.
Lift your right leg out to reach about hip-height, while keeping the knee bent at a 90-degree angle. Next, extend the right leg to the side – opening it as if you were doing the fire hydrant move. Pause and hold for a few seconds, bend your knee once again, and slowly bring back the leg to the initial position. This is one rep of the workout.
If you are a lover of no-fuss yet effective exercises, the plié should be on your workout regime for the butt-lifting you want. Stand straight with feet slightly apart than shoulder-width and the toes pointing outward.
Next, bring both arms in front and keep them straight as you lower into a squat. Go as low as possible without your knees moving past the toes. Raise your body back to the starting position and repeat. While performing a plié, remember to contract your glutes and keep the torso upright.
No, you do not have to harm the poor animal! Instead tone your entire body as well as the butt with this effective move. Get down on all fours keeping your back straight. You should not feel any strain in the neck or head in this position.
Extend your left leg straight towards the back as you engage your ab muscles. Next, contract the glutes and bending the knee, lift the leg such that your thigh is perpendicular to the floor. If you can, lift the left leg higher and hold for a few seconds before returning to the start. Repeat the same using your right leg. Do five reps for each leg.
Lateral Band Walks
If you wish to achieve a shapely derriere, it is important to work on your glutes meds, the muscles located on the sides of the pelvis. Lateral band walks is also excellent for women who run regularly. Use a resistance band based on your fitness level for this exercise.
Start by placing the band around your legs, just below the knees. As you start standing up, squat about halfway down. Keep your feet directly below the hips. Next, take a step sideways to the right, going as far as you can. Use your heel to step on rather than the toes to exercise the muscle well. Use your strength to resist the pill of the band and slowly bring your left leg towards the right in order to return to the starting position.
Do this 20-30 times (or as many as you can, initially) and then repeat the same with the other leg, thus stepping to the left. Perform three sets and you will really feel the muscles burn, indicating a good workout.
Yoga and Sun Salutations
Yoga has been found to have several physical, mental, and spiritual benefits, and there are different positions or asanas to work different body parts. The sun salutation is considered a sequence that works the entire body, but what many do not know is that it can work wonders for a shapely booty too.
This move involves lunges and a lot more, which stretches the muscles in your glutes all the way down to your thighs and even hamstrings. Watch yoga videos to learn the sequence. However, it is better to learn this move from a qualified yoga instructor to do it the correct way.
Cardio Workouts for a Toned Booty
If you are not a fan of intense workouts or are just starting out with exercising, no problem. Even cardio done the right way can put you in the path of getting those desirable glutes. The best way is to go for high-intensity exercises with interval training that has slower periods of recovery. Here are some tricks to make your cardio routine work effectively on your butt while also burning fat:
We all know that regular runs on the treadmill is great for burning calories and keeping your heart healthy. But with this little twist you can turn a usual run into an effective exercise for a perkier butt. Lower the speed on the machine to about 2.5 miles per hour to set a slow walking pace.
Just turn around to walk backward as this will not only help strengthen your glute muscles, but also work the quads and calves. Remember to get a firm grip on the handrails (whenever possible) before turning around and walking to avoid accidents.
Another cardio workout that is deceptively simple but is excellent to tone your behind is running on an incline. Running uphill works the glutes a lot more as compared to when you run on a flat surface, and also burns a higher amount of calories—a win-win situation, isn’t it?
For beginners or those who do not like running, walking or hiking uphill can also help in shaping an enviable booty. If there are no slopes around you, you can make the treadmill work. Just set the incline to a level that is at least 8-12 percent to work those glute muscles nicely.
Not only is it a way to strengthen your core and let go of stress, but kickboxing can also give a good workout to your thighs and butt muscles. In addition, the punching action involved in this form of exercise also shapes your abs and arms. For best results, include a variety of kicks in your workout regime. These can be side kicks, round kicks, back kicks, front kicks, and high kicks.
There is a lot of training material like instructional DVDs out there for women who wish to learn kickboxing, but it is always wiser to join a kickboxing class and learn first-hand from the experts. This also lets you make new friends and keep each other motivated for regular workout sessions. After all, those envious booties do involve some hard work.
To get the perfect butt takes time, dedication, and focus. Be sure to eat clean (check out these easy prep meals), workout at least 3 to 4 times a week, and watch your form. When you apply yourself and incorporate these amazing booty exercises, you are sure to see results and enjoy a nice curvy rear end. Work out, eat healthy foods, and flaunt your booty in that gorgeous Christmas dress, your Halloween outfit, or even in your laid back jeans.