In an era of quick fixes, a lot of women have turn to the instant gratification provided by padded and shaping panties. And we applaud everyone who has taken action to accentuate those curves and create a more desirable hourglass figure. However, let's not forget there are still some great exercises to lift and round buttocks at home.
And let's not forget it's not only about how those jeans fit although that is pretty important, these exercises will improve your muscle strength and boost your endurance. With this increase physical activity more oxygen and nutrients will be delivered to your tissues. This simple process helps your cardiovascular system work more efficiently leaving you with more energy to tackle those daily chores.
Here are 5 of the best butt-lifting exercises every woman should know...
The Squat
You may be wondering why the squat is such a great butt lifting exercise, well this is based on the muscles that this wonderful exercise targets. The squat mainly targets the muscles of the lower body these include the main muscles of the buttocks which are gluteus maximus, minimus, and medius.
The most basic squat is called the body weight squat because you use only your weight for resistance. Here is how it is done...
Stand tall with your hands by your sides, feet shoulder-width apart, and toes pointed forward.
Keeping your back flat and core braced, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor. Your first movement in this exercise should resemble sitting, pushing your butt back like you’re lowering yourself onto a chair or bench. Do not bend forward at your waist, that will only increase the stress on your spine and throw you off balance.
Pause, and then push yourself back up to the starting position.
Watch the Squat being demonstrated Here
The Dumbbell Deadlift
This is a great butt lifting exercise because among the main muscles worked when performing dumbbell deadlifts are your glutes. The glutes are your butt muscles and the muscle group include your gluteus maximus, medius and minimus these are your buttocks muscles. Here is how you perform this exercise...
Stand with your feet hip-width apart, holding a pair of heavy dumbbells in front of your thighs, palms facing you. Keeping your back flat, shoulders back, and core engaged, push your hips back and simultaneously hinge forward at your waist as you bend at your knees.
Lower your torso until it’s nearly parallel to the floor and/or you feel a deep stretch in your hamstrings. Keep the dumbbells within an inch or two of your legs throughout the move.
Pause, and then slowly reverse the movement to return to the standing position.
Here is a demonstration of the Dumbbell Deadlift
The Lunge
Forward lunges are one of the most effective butt-lifting workout routines, employing and sculpting your quads, glutes, hamstrings and calf muscles; while your abs and lower back are called into action for stability.
Here is how the lunge is done
Stand with feet hip-width apart, take a large step forward with one leg, Keep the majority of your weight on your front foot as you lower your hips, keeping the front foot flat and back heel lifted. Descend until your rear knee almost touches the floor and the front knee is stacked directly above the ankle, creating 90° bend in both knees Drive through the heel of your front foot and push yourself back up to your starting position
Watch this demonstration of the Forward Lunge
The Glute Bridge
The glute bridge is a wonderful exercise that can be done from anywhere. It mainly targets the muscles of the lower body these include the main muscles of the buttocks which are gluteus maximus, minimus, and medius. It is a great butt lifting exercise here is how it is done.
Bend knees and place feet flat on ground. Lift hips up to maximum level, lifting entire back up off ground. Think of extending knees forward toward wall in front of you so you can lengthen hips. Interlace fingers underneath body by rolling up onto shoulder heads to get even more release through front of body and hips. Lift high and hold.
Here is a demonstration of the Glute Bride
The Fire Hydrant
The fire hydrant is an excellent exercise for strengthening your gluteus maximus. Or butt muscles, when done correctly this exercise will not only sculpt your buttocks but help strengthen your core . Here is a look at how this exercise is done
Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders. Keeping your knees bent at a 90-degree angle, lift your right leg out to hip height, then extend your raised leg straight out to the side. Pause before you bend your knee again and bring your leg back to starting position to complete one rep.
Watch The Fire Hydrant demonstration
These exercises will shape your rear and add that irresistible sex appeal when you put on your favorite outfit. However there is more to these butt lifting exercises, working these muscles play a significant part in your overall body strength. So it is important that you have strong glute muscles to support your movements.