Many women dream of having unbelievably curvy figures that can make them to look terrific and feel fantastic. If you’re not born with the physique of a supermodel with the most bodacious body on the planet, fret not. Undergoing risky and expensive cosmetic surgery is not the only way to attain a sexy figure.
An unattractive behind is a problem shared by so many women. Nothing about a flat or droopy bum is alluring. Fortunately, working out the gluteus maximus, gluteus medius and hamstrings — muscles responsible for giving the buttocks a tight and firm appearance — can give you a to-die-for figure.
Here are some of the best exercises for your buttocks:
For this particular butt exercise, you need a barbell. Hold it in front of you, stand up with your feet shoulder-width apart, and bend your knees slightly. Slowly bend at the waist while sliding the barbell down your thighs until it is level with the area where your knees and shinbones meet. Make sure to keep your spine straight at all times.
While bent, contract your butt muscles and hold for about a couple of seconds. Release and slowly go back to the starting position.
One-Leg Glute Bridge
Lie on your back and bend your knees. Place your feet flat on the ground, hip-width apart. Extend one leg and push your hips towards the ceiling. Take it as high as it can go. While completing this step, exhale and squeeze your glutes as tightly as you can. Lower your hips until your buttocks touch the floor. Hold this for a couple of seconds and lift your hips again.
Go back to the starting position and do everything while extending the other leg.
Sumo Squats with Dumbbells
Stand up straight with your legs just slightly more that shoulder-width away from each other. Grab a dumbbell and place it in front of you, between your legs. Maintain a straight back and have your shoulders drawn back.
Slowly squat down until your upper legs are parallel to the ground. Keep your body from hunching forward by keeping the muscles in your lower back and abdominal area tight. While in a squatting position, contract your buttocks as tightly as you can for a couple of seconds. Slowly go back to the starting position.
Squats with Lifted Heels
Begin this effective workout for the butt by standing up with your feet about shoulder-width apart. Lift your left heel off the ground, making sure that your toes remain on the floor. Slowly lower your buttocks to the floor while using your core muscles to stabilize your upper body. Lift both your arms while doing so. Pause then go back to the starting position.
Repeat everything for about 45 to 60 seconds. Lift your right heel and do the squats for the same duration.
One-Leg Romanian Deadlifts
Grab a barbell or kettlebell with your right hand and stand up straight. Put a slight bend on your left knee. Slowly kick your right leg back while you carefully lean forward. Both your right leg and upper body should be parallel to the floor, while allowing your right hand to dangle. Hold the position for about a second and go back to the starting stance.
Complete a set of 12 reps and do another set using your right leg to prop up your body while doing the butt exercise.
Step-Ups with Dumbbells
You need a step, bench or platform for this particular workout for the buttocks. Also, grab a pair of lightweight dumbbells. Hold the dumbbells and stand in front of the step or any other similar prop available. Put your right foot on the step and hoist your entire body up until you achieve a one-legged standing position. Remember to keep your butt muscles clenched at all times. Also, maintain a straight back and refrain from leaning forward.
Slowly and carefully lower yourself back to the floor. Repeat for 12 times and switch legs.
Get on the floor on all fours, with your knees hip-width away from each other. Straighten your left leg behind you and slightly towards your left side, with your left toes pointed. Once aligned with your spine currently parallel to the floor, tighten your core muscles and tap the floor with your toes. Go back to the stating position then flex your left leg towards the right side of your body. Tap the floor again with your toes.
Do everything for 45 to 60 seconds, then do another set using your right leg this time.