6 EXERCISES THAT LIFT AND ROUND YOUR BUTTOCKS

| September 19, 2023 | Uncategorized | No Comments

Having a lifted and rounded buttocks is a desire for many individuals seeking to enhance their overall physique.

While genetics play a significant role in determining the shape of your buttocks, regular exercise can help strengthen and tone the underlying muscles, giving your backside a more lifted and rounded appearance. In this article, we will explore six effective exercises specifically designed to target and sculpt your glute muscles.

By incorporating these exercises into your fitness routine and maintaining consistency, you can work towards achieving a firmer and more shapely buttocks that you can be proud of.

GLUTE BRIDGE

  • Lie on your back with your knees bent and your arms at your sides or on your belly.
  • Next, lift your butt, lower back, and upper thighs off the floor and tighten your butt muscles.
  • Be sure to keep your abdominal muscles tight and lift your body until your hips are parallel to your knees.
  • Hold this position for a few seconds and then lower your body.
  • Repeat this for 3 sets of 10-12 repetitions.

GLUTE KICKS

  • Get on all fours with your hands parallel to your shoulders and your knees parallel to your hips.
  • With your left leg on the floor, lift your right leg at a 90-degree angle until your foot is parallel to the ceiling.
  • Be sure to keep your right foot flexed and tighten your butt muscles.
  • Lower your leg without touching the floor and repeat for 10-12 reps, switch to the other side and repeat for 3 sets on each side.

DEADLIFT

  • Start with your feet wide apart, toes pointing outward, and the barbell next to your feet.
  • Bend your knees and reach down to reach the bar, making sure to keep your back and chest straight.
  • Press through your heels and bring the weight up near your hips; Remember to push your hips forward and tighten your butt muscles.
  • Then, lower the weight slowly and repeat for 4 sets of 8-10 repetitions.

BULGARIAN SQUATS

  • Simply take a chair and rest the top of your left foot on it.
  • Put your right leg in front of you in a lunge length.
  • Then, lower your body into a lunge position until your left knee almost touches the floor and your right knee is parallel to the floor.
  • You can choose to use dumbbells if you feel comfortable, but you don’t have to.

SWIMMER

  • Lie face down and lift both legs off the floor, squeezing your glutes as hard as you can.
  • Extend your arms forward with your palms facing down a few inches from the floor.
  • Raise your left leg and right arm in the air, as if you were swimming.
  • Repeat on the other side, quickly switching from one side to the other.
  • Try doing this for 3 sets of 45 seconds each, resting for a minute between each.

WALKING LUNGE

  • Stand with your feet shoulder-width apart and your hands hip-width apart or at your sides.
  • Then, walk one leg forward and lower yourself until your back knee almost touches the floor.
  • Make sure your front knee does not extend beyond your toes and keep your torso and chest upright.
  • Then move your back foot forward and stand back up.
  • Bring the opposite foot forward and repeat for 3 sets of 10-12 repetitions on each side.