5 fitness exercises for sexy butt

Weightlifting and Fitness

Workout Female ButtOne of the main reasons why we go to the gym is to get a lean and toned body. This also comes with the longing for a firmer and rounder butt.

Squats and lunges may only get you so far. There are other different exercises you can try to achieve your goal, that utilize the 3 butt muscles; gluten maximus, gluten minimus and gluten medius.

We are big fans of at home work outs, because you can achieve your fitness goals right at the comfort of your own home. Get the right equipment and work your way to a more sculptured booty. Here are the top 5 ones, to guarantee you a sexy butt all year round.

1.    Better Booty Workout

Before starting each workout, you should first prepare your body for what’s to come. And what better way to do this than through 3 sets of combination exercises guaranteed to have your heart beating faster?

This is also one of the ways you will build lean muscle, and tighten your butt. You can do this routine twice a week, and progress to three or four times as you get better at it.

What to do:

Start with 1 set of 10 reps of plyometrics, sprints and other simple strength exercises. There should be no rest between each move, for a higher heart rate. Repeat the whole circuit two more times.

2.    Sprint, Back Peddle, Sprint

You already know about HIIT training. But did you know that they are crucial in helping your body burn fat, even up to 24 hours after your last workout? These exercises will give you far much better results that the regular cardio.

What to do:

In your lunge position, arch your back at a 45 degree angle and shift the weight forward. While driving through the big toe, take bouncing steps forward.

About 10 yards in, shift your hips back quickly and reverse the movement. Gradually back peddle to your starting point, with your chest up the entire time. Shift your hips forward and repeat the movement. That should count as one rep. You can do about 10 for a start and keep increasing.

3.    Straight Leg Dumbbell Deadlift

This routine goes a long way in toning your glutes and hamstrings. For the best results, opt for weights that really challenge your muscles, as they allow you to burn more fat. If you find yourself doing more than 10 reps easily, it’s time for heavier dumbbells.

What to do:

With your feet slightly apart and knees slightly bent, hold two dumbbells with your arms straight leading your thighs, with an overhand grip. Try bending at your hips.

While maintaining the position of your knees, lower your upper body all the way down. It should be almost parallel to the floor. Pause for a few seconds, then stand up. You can do at least 10 reps with a 15 to 40 lbs weight, depending on your fitness levels.

4.    Kettlebell swing

To get that sexy tush, you must be ready to combine both cardio and strength exercises effectively. Kettlebell exercises allow you to do just that, and lets you tighten up your butt in no time. If you don’t have a kettlebell, you can just use a regular dumbbell for this.

What to do:

With your feet slightly apart, hold your kettlebell with both hands. Your knees should be slightly bent. While keeping your lower back arched, bend at the hips, and lower upper body to form a 45 degree angle to the floor.

Start swinging the kettlebell amid your legs. First straighten your knees and push your hips onwards, and swing your kettlebell all the way up to your chest level.

Keep swinging until you achieve 10 reps, with a challenging weight. This is usually a 17lb to 26lb kettlebell, all depending on your fitness ability.

5.    Jump Squats

Squats are the most popular butt exercises, as they target your quads, glutes and hamstrings at the same time.

What to do:

With your feet hip width apart and hips pushed back, bend your knees to lower into a regular squat and jump as high as you can. Try to land softly into a squat and jump again immediately. Do about 10 reps, while using your arms to help you jump higher.

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