Everyone knows a round, defined butt gives your appearance an instant boost. However, butt-wise, not all of us won the genetic lottery. Then, how to get that bubble-butt dream? Worry no more. Thea’s coming to you with the most effective workouts that will give you the best butt of your life, as long as you practice properly and regularly.
1. Hip lift
For this exercise, be prepared to welcome a strong force on your hip which will significantly lift up your butt.
Sit on the ground with a bench supporting your back. Keep your legs in front of you and a barbell with appropriate weight on your thighs.
Next, lean back on the bench until your back and knees form a straight line. Slowly open your legs and lift the barbell up. Keep lifting until your shoulder and your knees from a straight line, then slowly lower your legs on the ground.
Repeat this hip lift exercise for 5-7 times. This exercise not only perks up your butt but also tighten your abdominal muscles.
2. Rainbow leg lift
Ever jealous of those lingerie models’ perfect butts? Thea will let you in on their secret. Rainbow leg lift moves your glutes up and down, and back and forth. This exercise also comes with another perk: hot abs!
Get on all fours so your torso is on a parallel line with the ground. Adjust your posture so your hips are stacked over your knees.
Straighten your left leg and spread it sideways as far as you can. Then, lift it up and move it across your right leg in an arch motion (like a rainbow) and bring it back to the initial open position. Do 20 reps.
Switch to your right leg and do another 20 reps.
3. Donkey kicks
This exercise is super helpful for tightening the muscles in your butt and the back of your thighs. What’s even better about this donkey style butt lift exercise? It also improves your back pain and tones your abs!
The starting position is similar to the rainbow workout above. Keep your palms on the ground, under your shoulders, and knees under hips.
Lift your left leg up as high as you can, while bending your right knee at 90 degrees.
Lower your knee but don’t let it touch the floor, then lift it up again. Do 20 reps.
Repeat on your right leg.
4. Tiger pose
This yoga pose is perfect for those seeking fuller butts. It warms you up, lengthens your spine and back muscles.
Get on your knees, palms on the ground. Hands under your shoulders and knees under your hips.
Lean your head backward. Lift your right leg up and slowly bend your knee so toes point toward your head. Stay in this position for 10 -15 seconds.
Then, lower your leg and bring your knee toward your chest. Lower your head. Try to push your knee to touch your forehead and stay in this position for 10 -15 seconds.
Do 5 reps and switch to your left leg for another 5 reps.
Squats is the classic butt lift exercise that every personal trainer will tell you to do. It works all of your butt, thigh, and abdominal muscles.
Stand tall, with your feet shoulder width apart.
Push your hips backward, slowly lower your body like you’re about to sit down, then stand up again.
While doing squats, be careful not to place too much pressure on your knees. Squat down only as low as you can comfortably do.
Repeat this exercise 20 times.
6. Curtsy squats
Curtsy squats offer the perfect tightening dose for your butt and inner thigh muscles. Yoga trainers believe that to get the bubble butt of your dream, your inner thigh muscles have to be strong and toned. Let’s get right into this exercise!
Stand tall, feet shoulder-width apart.
Then, move your left leg backward and to your right side, crossing your right leg at a 45-degree angle, and sink your right knee down. Rotate your hips forward.
Move your left leg back to the starting position, do 20 reps and change leg.
When practicing this butt lifting exercise, make sure your hips aren’t leaning backward and when you cross your legs, don’t push it too far as these mistakes may give you back pain.
7. Glute bridge
Glute bridge improves your hamstrings as well as your butt, hip, and lower back muscles. This is the ideal exercise for office workers and those who lead a sedentary lifestyle. It helps you manage back pain and strengthen your spine. If you practice this exercise once per day consistently, you will get not only a desirable bum but also a youthful spirit.
Lie flat on your back. Rest your arms along your sides, palms on the ground.
Contract your abdominal muscles and bend your knees, making sure your shin is perpendicular to the ground.
Lift up your hips and lower back so your body forms a straight line from your shoulders to your knees. Stay in this position for 5 seconds, then slowly lower your body down.
Do 20 reps.
As you can see, a lack of time or equipment isn’t a huge obstacle when it comes to getting the perfect body. Thea’s recommended butt-lifting exercises don’t require plenty of time. You can even do it in your bed.
Share this article with your friends so we can all work out and become our most beautiful selves. If you know any other good butt-lifting exercise, please let us know!