Well-shaped buttocks are important to stabilize the entire body structure, and gain strength to strengthen other parts of the body through exercise.
Exercises to lift the buttocks
Being a major muscle group, the glutes can be developed without having to suffer much during the exercises. Here are 5 easy exercises that you can do from home, without the need for equipment or accessories.
1. Kettlebell squats
This exercise sculpts the back of your thighs while lifting and toning your glutes. You will also focus on your shoulders and biceps.
Hold a 15-pound kettlebell or dumbbell in front of you with your feet wider than hip-width apart. Squat down and back (think of sitting on an imaginary chair behind you) and touch your elbows to your knees.
Try to keep your thighs parallel to the ground and shift your weight towards your heels. Stand up as you lift the weight up and over your head. Repeat 15 times.
2. Back kick
This exercise lifts your lower butt and tones your thighs.
Begin in the all-fours position on your knees, forearms down. Engage your glutes as you lift your right leg back and toward the sky, foot flexed.
Lower back with control and repeat 20 times, switching sides.
3. Single Leg Bridge
This exercise shapes your butt and tones your thighs.
Start in a bridge position with your back on the mat and your legs bent at 90 degrees. He now lifts his leg without bending it, pushing up through his right heel while keeping the opposite leg in the air. Repeat 10 times and switch sides.
4. Fire hydrant
Start in an all-fours position, with your wrists below your shoulders, your knees below your hips, and your core tight.
Keeping your leg bent, lift your right knee out to the side, toward the ceiling, as if pulled by a rope.
Keep your core tight and be careful not to allow your body to lean to the left as you lift.
Lower your knee to the starting position and repeat. Do all the reps on one side, then repeat on the other.
5. Side lunge change
Stand with your feet wider than hip-width apart, abs tight, and hips tucked down (so your butt shouldn’t stick out and your lower back shouldn’t be arched).
With your abdomen contracted, lean to the right. Bend your right knee and keep your left leg perfectly straight so you sink into a side lunge.
Without lifting either foot off the ground, push off with your right foot to return to the starting position, then lean to the left and repeat on the other side.
You can do all these exercises 3 to 5 times a week, the repetitions and series vary according to your training. The results to achieve firm buttocks may be visible in a few weeks.