Analee Gale

Six quick exercises to gain dat booty-ful butt

The booty is the holy grail of the posterior world. For those looking to exercise that possibility, see below. No ifs, ands, but plenty of butts.

 

 

Does the curve of Kim Kardash’s booty make your eyes water with envy? Well pack those tissues away, because here are six exercises to give you an instant butt lift, according to former pro athlete and qualified personal trainer, Matt Fox.

 

How many?

For each exercise, you should aim to do twelve repetitions, and repeat for three to five times (sets).

 

Exercise 1: Squats

A great lower body exercise that uses all major leg muscles! Standing with feet slightly wider than shoulder width and toes fractionally pointing outward (not dead straight in front), sink your weight into your heels and lower yourself down as if you were sitting on a chair. Your knees should be slightly over the top of your feet. Once down in a sitting position with torso up and eyes level, push back up through your heels, squeezing your glutes to help drive up the weight.

 

Exercise 2: Single/double glute bridges

This exercise focuses on your hamstrings, glutes, abs and lower back, and the great news is, if you suffer from lower back, hip or knee pain, this exercise is a beneficial way to prevent pain you may have. Lie face-up with knees bent and feet shoulder-width apart, engage your glutes and your core. Raise hips straight up off the ground then lower down slowly, creating your own resistance. To add more resistance, try these with one leg off the ground.

 

Exercise 3: Side lunges

This exercise targets both your inner and outer thighs and builds strength and tone through your legs, butt and core. By transferring your weight to sideward direction, it targets the outer legs and glutes (your butt). With your feet shoulder-width apart, stand and take a large sideward step out with your right foot (keeping your right knee in alignment with your right toe and keep your left leg straight), lunge towards the floor bending on your right leg then repeat with your other side.

 

Exercise 4: Step ups with knee raises

This great lower body exercise works all the leg muscles and glutes, by using one leg to support your entire bodyweight while you perform the movement. Step your foot forward and up onto bench, chair, couch or step. Use your glutes and hamstrings to stand. Place right foot on the step. Engage your glutes and hamstrings to step up. Step back down with the same foot, return to a kneeling position, then to a seated position. Repeat on the other side.

 

Exercise 5: Single leg deadlifts

Works your core, hamstrings, glutes, lower back and is also a great way to challenge your core strength and stability while at the same time improving posture, balance and muscle strength. Stand on one leg, slightly bending your knee. Keep your back flat as you hinge forward at the hips into a deadlift, sending the other leg back behind you and arms below you. Only lower as far as you can without curving your back. Use your right hamstrings and glute to stand. Repeat on the other side.

 

Exercise 6: Glute kickbacks

This exercise targets the exact spot where your hamstring meets your glutes which helps give you that firm butt lift we are all after. For best results save this one for the end of your squat and leg routine. On the floor on all fours, with your arms outstretched in front of you supporting your upper body, bend forward, head looking forward and bend at knees making a 90-degree angle with hamstrings and calves. Lift your right leg up until your hamstring is in line with your back, keeping the bend at the knee while contracting the glute and pausing for a second at the top of the rep. Return knee back to the starting position and repeat on the other leg.

Best of luck, and hopefully you’ll soon have a posterior with the same qualities as an onion. Round, and prone to make others cry.

 

Analee Gale

Analee Gale is the Food & Health Editor of TBS. Previous to that, she was a freelance writer and editor who has spent so many decades writing about being food and fitness that she sometimes forgets to actually be fit (though she never ever forgets to eat food - hangry is a thing, you know!). Analee made a tree-change from the northern beaches of Sydney, so she now taps out tales from her base in a tiny coastal town in East Gippsland, Victoria.

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