1. Standing Clam
Stand straight with your feet together. Engage your core muscles and bend forward so that you are almost parallel to the floor. Keeping your knees together bend your right knee to about 45 degrees. Lift the right leg knee out until it is the same level as your hip, keeping the knee bent. Lower to start position. Repeat this movement for 30 seconds, switch legs and perform movement on opposite leg for another 30 seconds. [Also Read: 8 Safe and Effective Exercises for Lower Back Pain]
What it does:This is one of the best exercises your can do to strengthen your gluteus medius muscles which will help to round out your butt while working to also treat/prevent hip, back and knee pain. [Also Read: 15 Reasons Why Guys fall for Big Butts]
2. Sumo Squat
Start with your feet in a wide stance, toes pointed out as far as is comfortable. Keeping your back and spine in a neutral position, and torso upright, tighten your core. Bend the knees outwards so they remain over your ankles, and sit down with your butt into a squat position. Hold for 5 seconds and slowly come up to a count of 5. [Also Read: 5 Simple Ways to Tighten your Vagina]
What it does:
The wider stance works to take the majority of the effort of squatting from your quadriceps and shift it into the glutes working your gluteus maximus which is the largest of the glute muscles. It also helps to open up your hips, which is helpful in activating your glutes and preventing back pain. Plus, as a bonus, it doesn’t put too much stress on your lower back. [Also Read: 6 Signs He’s Forcing Himself to Love You]
3. Bridge With Butt Lift.
Lie flat on the floor on your back with your hands by your sides and your knees bent. Make sure your feet are flat on the ground and placed about hip width apart. Take one of your legs and straighten it so that your toes are pointing up towards the ceilingPush through your heel, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second. Slowly bring your butt back down to the floor to complete the rep. [Also Read: 10 Signs You And Your Partner Have Really Good Chemistry]
What It Does:
This exercise is a powerhouse for lifting the butt by strengthening the glutes while also targeting your obliques to give you a more defined waist line and stronger core. This will help to create lines between the waist and the glutes giving your butt better definition. [Also Read: 5 Good Reason Why [email protected] is Good for you]
- Grab a pair of dumbbells (BTW, here are 8 big benefits of using free weights) with an overhand grip and hold them at arm’s length in front of thighs.
- Stand with feet hip-width apart.
- With knees slightly bent, hinge at hips and lower torso until it’s almost parallel to the floor (keep the weights as close to body as possible). Pause, then return to standing. (Your back should stay naturally arched during the entire butt-lifting exercise.)
- Grab a pair of dumbbells and place right foot on top of a box, bench, or step.
- Without moving foot and with the core engaged, drive through the ball of big toe to come all the way up to standing.
- Slowly lower down until back foot touches the ground, the front foot staying on the stair the entire time.
Do 10 reps per side.
6. Single-Leg Hamstring Curl
- Lie on back with a Swiss ball under feet.
- Bridge up onto the ball by lifting hips off the floor and pressing feet into the ball.
- Bend right knee into chest, keeping left foot firmly planted on the ball.
- Keeping hips lifted and hands planted on the floor for balance, draw the ball in toward butt by bending left knee.
- Slowly extend left leg while left knee stays bent into chest to complete the butt-lifting exercise.
Do 10 reps on each side.