Exercising is a great way to improve your overall health, as well as your confidence. When you are active and feel good about your body, it shows in all aspects of your life. And best of all, you can create a routine that targets any aspect of your body you want to focus on.
For many people who have an office job where they sit behind a desk all day, getting a natural lift is their focus, but if that’s something you’re interested in too, here are six great exercises that can do just that.
Barbell Hip Thrusts
This is a great exercise to get that glute lift you’re looking for. To do this, place a dumbbell on your hips and lie on your back. From there, press your hips up into the air, then slowly lower them back down. Make sure to squeeze your glutes at the top of the lift. Hold for a second and repeat.
It’s a lot like doing a glute bridge, but with the added weight of the bar, it will make your muscles work harder. It’s important to start with a lighter weight and then work your way up as you get stronger. Also, if you want a more sculpted look, you should go for lower weight and higher reps.
On the other hand, if you’re looking for more mass and size, you should use a heavier weight and do fewer reps. Whenever you lift weights, make sure someone is watching you. Even if you start with light weights, it’s always a good idea to have someone there in case you need help. Complete between 8 and 12 reps.
Running is a good way to get your heart rate up and work your butt muscles at the same time. It’s also a good exercise to do if you’re looking to lose weight, as it burns a lot of calories. To do this, start by running in place for about 30 seconds, then increase your speed. Once you’ve got your heart rate up, start running in a forward direction.
Make sure to keep your core engaged and your butt tight the entire time. Try running for about 30 minutes, and if you can’t do it all at once, break it up into three 10-minute intervals. If cardio isn’t your forte, a good way to get to a point where you can run for the full 30 minutes is to start walking more.
If possible, try to go to and from work, to do the shopping… Whenever you have to go somewhere, if your schedule allows you a few more minutes, choose to walk instead of driving or taking the bus. If you can run for 10 minutes, but need a break afterward, before you start running again, make sure to walk while you take a break.
Stopping suddenly while your heart rate is up could have negative consequences for your health, and can cause you to get too cold, making restarting more difficult than necessary.
This is a great exercise to do when you don’t have a lot of time, or if you’re traveling and don’t have access to a gym. Another good thing about wall squats is that it not only lifts your butt but also work your quads and hamstrings. The core muscles must also work all the time.
To do this, stand with your back against the wall and slide down so that your knees are at a 90-degree angle and your thighs are parallel to the floor. Make sure your back is against the wall and your abdominal muscles are engaged. hold this position for as long as you can, and then slowly rise back up. Start with 30 seconds and work your way up to a minute or more.
There are many types of squats: the five most popular are the standard squat, jump squat, push squat, sumo squat, and plie squats. All of them are excellent exercises to lift your buttocks naturally. They work your glutes, hamstrings, and quads, and they’re also a great way to lose weight.
To do a basic squat, stand with your feet shoulder-width apart and your toes pointing out. Make sure your abdominal muscles are engaged and your back is straight. From here, slowly lower yourself until your thighs are parallel to the ground. Make sure to keep your heels planted on the ground at all times.
Squeeze your glutes at the top of the lift, then slowly lower back down. Try to do 3 sets of 10 squats. Regardless of which squats you end up doing, it’s important to remember to always keep your body as straight as possible, squat slowly, and not lower your body below parallel.
Lunges are a great way to work your glutes, quads, and hamstrings. To do them, stand with your feet together and then step forward with one leg, lowering your body until your front thigh is parallel to the ground and your back knee is bent at a 90-degree angle. From here, push up to the starting position and repeat with the other leg.
Try to do 3 sets of 10 lunges with each leg. If this seems too easy for you, try walking lunges. It works pretty much the same, except instead of going to the starting position, you treat the ballroom like a step – so you bring your back foot forward as you slowly rise up, and then switch leg position for the next one. Walking lunges are harder to do since you’re using more muscles, so start with 3 sets of 5 reps and work your way up.
This is another exercise that works for similar muscle groups but also works your cardio. To do this, place your feet shoulder-width apart, raise your arms palms down in front of you so they’re parallel to the floor, start to raise your bent knee high enough to touch your hand with her, and then bring the other knee up to meet the first.
Keep your abdominal muscles engaged and your back straight. If you haven’t worked on flexibility up to this point, you can start slowly. It will still provide the same muscular benefits and will also stretch your hamstrings. However, when you do it faster, you also get a cardio workout. Increase the speed as you get more comfortable with the exercise. Try to do 3 sets of 30 seconds.