6 Exercises to Lift the Buttocks Naturally

Many women’s training programs are oriented and focused on the butt and legs and are related to the type of female that gains weight.

It’s hilarious but it’s also true, that every time you eat that extra cookie, it goes directly to your hips.

That’s why we’ve created a list of exercises that will help you get rid of the fat layer on your buttocks and legs, and no matter how challenging this exercise package is, we know there’s nothing stopping you on the way to your goal.

These exercises are not demanding in terms of spacing you can do
them on a daily bases, but don’t forget to stretch your muscles after training to avoid pain.

Follow these simple exercises:

Barbell Hip Thrusts

  • Start by practicing with a lightweight bar and place it on the floor in front of you. Take a typical weight bench and sit with your back against it (on your side).
  • Now make sure your shoulders are pressed into the padded section of the bench, with the soles of your feet pressed into the ground.
  • Bring the barbell up over your legs and sit it in your lap over your hipbones, making sure it stays straight and well-balanced.
  • Use your hands to stabilize the bar before driving up through your heels, contracting your glutes throughout and making sure your shins remain vertical.
  • Pause at the top (when your back is horizontal to the ground) before lowering a few inches and repeating the movement. If your shins move excessively backward or forwards during the push, it means you’re losing focus on your glutes and using your quads and hamstrings instead. So avoid fast reps, focus on contracting your glute muscles, and make sure your range of motion is fairly shallow. It should be more or less the same as the glute bridge mentioned above.
  • Complete between 8 and 12 reps.

Step-Ups

  • Stand up with a bench or step in front of you.
  • Starting with your right foot, step onto the bench, tapping your left foot lightly against the surface while keeping your weight on your right heel.
  • Lower your left foot back to the ground while keeping your right foot on the bench.
  • Repeat 3 sets of 12 reps, then switch legs.

Wall squat

  • Start by standing about two feet from a wall with your back against it.
  • Slide your back down the wall until your hips and knees bend at a 90-degree angle.
  • Keep your shoulders, upper back, and back of your head against the wall.
  • Both feet should be flat on the ground with your weight evenly distributed.
  • Hold the position for the required time.
  • Repetitions: 2 series of 15 seconds.

Squats

  • Stand tall with your feet a little more than shoulder-width apart and your chest lifted.
  • Extend your hands out in front of you to help maintain your balance.
  • She starts by sitting down and then getting up as if you were sitting on an imaginary chair. Keep your face and head facing forward.
  • Lower your body down so that your thighs are parallel to the ground. Put all your weight on your heels. Keep your body tight and push your body up through your heels to return to the starting position.
  • Do 12 repetitions.

lunges

  • First, you should stand with your feet shoulder-width apart and your hands on your hips.
  • Next, step forward with one leg and bend your knees until your back knee almost touches the ground.
  • Finally, bring your body back (starting position).
  • Then do the same with the other leg.
  • Do 10 repetitions with each leg.

High knees

  • First of all, you should stand with your feet shoulder-width apart and your hands in front of you.
  • Push off with your right leg to touch your right hand with your knee. Go back to the starting position.
  • Do the same with the other leg.
  • Do 10 repetitions with each leg.