3 Best Exercises to Get a Firm, Round, Lifted Butt

Work smarter, not harder. To really firm, tighten, and lift your glutes, you need to target all the right muscles. This means you should do more than just squats. While squats are an incredibly effective exercise, most of their emphasis is on the thigh. Varying your exercises helps you work the different muscles that make up your glutes. The best butt exercises are those that concentrate on the butt, really targeting and strengthening those muscles.

The three exercises will help you get the perfect butt. They’re great for lifting and toning. You can follow our workout or integrate them into your own lower body routine.

What You’ll Need: a bench or step, light to medium dumbbells (5-15 lbs.), a gym mat, and a timer. What to Do: Set your timer for 5 minutes. Perform the exercises in order with no break in between.

Rest for 30-60 seconds and repeat.
Beginner: 2 rounds Intermediate:
3 rounds Advanced: 6 rounds

The Kick Back

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From a high plank position with core tight and hips level, jump feet up and kick butt with heels. Your weight should come forward onto hands, but shoulders should stay in line over wrists. Extend legs and land lightly on toes.  to return to starting position

The Kick Back With a Pulse.

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From a high plank position with core tight and hips level, jump feet up and kick butt with heels. Your weight should come forward onto hands, but shoulders should stay in line over wrists. Fully extend your leg and pulse it by raising and lowering your foot about 6 inches

 

The Curtsy Lunge

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Start by standing, hold the medicine ball at your chest and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Make sure your front knee is aligned with your front ankle. Go back to the starting position and perform a Leg lift.

How much exercise is enough to lose weight?

The best time for training is around 45 to 60 minutes, but this changes from person to person and depending on how much weight you would like to lose.

Whenever you would like to lose weight, shoot for at least 200 minutes (more 3 hours) a week by moderate intensity workout with everything additional consistent. If you burn calories and exercise, you’ll be able to get away with a minimum dose of 150 minutes a week.

Whenever you are a beginner, start with 50 minutes of exercise a week and build to 200 minutes.

Here are 4 tips to help you bind to a weight loss workout and meet your goals:

  • Schedule your workout plans.
  • Log your steps
  • Don’t do too much, too fast.
  • Don’t turn water into wine

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