What Exercises Can Improve My Butt?
The butt is comprised of three muscles. The gluteus maximus, the gluteus medius and the gluteus minimus. Working these muscles can help improve the overall shape of your butt, and not only that, it will improve the strength in your lower back, hips and legs.
It’s important to note that although anyone can improve their butt, everyone's body is different. If you are looking to magazine covers for inspiration, make sure to keep your expectations realistic. With that said, here are five moves to firm and lift:
Squats are one of the best exercises for your butt. What makes them so great is that they work, and they are easy to do. Not only that, but there are many variations to this exercise. You do not need any special equipment to do them, however, you can incorporate weights or resistance bands to make them even more effective. Here are three squat exercises that you can do:
- Basic squat. Stand with feet shoulder width apart and slowly lower yourself into a "squatting" position. Make sure your knees don't go over your toes. This is so you won't injure your knees. Start by doing three sets of 15 reps.
- Plie squat. This time, stand with feet wider apart than your shoulders, pointing your toes outward. Squat down, making sure your knees go over your ankles but not your toes.
- For a more dynamic workout, do jumping squats. When you come out of the squat, jump up.
These are another glute-busting exercise you can do. Stand with feet shoulder width apart and lunge forward with your left leg, slowly lowering yourself down, bending both knees. Push back up, and repeat with your right leg. As with squats, there are several variations.
This is an easy exercise, but it is effective. Lie on your back, knees bent and feet on the floor about hip-width apart. Slowly raise your spine off the floor, tightening your glutes and hamstrings until your body forms a diagonal line from your shoulders to your knees. Return to your original position and repeat.
You can do this outdoors, or indoors on a treadmill. This is a great way to get some cardio, too.
You can do this standing or laying on your side. Extend your leg behind you in a slow, controlled motion while tightening your glutes and keeping your torso straight.
If you have a specific fitness goal, a personal trainer can help you achieve it. Ralph Roberts is an experienced personal trainer in Amarillo who can give you the direction and motivation you need to achieve your goal.