Every girl has the dream of having that big and firm lifted butt. Girls keep on wondering how those famous celebrities such as Beyoncé or Kim Kardashian have those perfect firm butts. They wonder whether they have undergone some sort of surgery?! Is it genetics?! What exactly is the deal?
The good news is it is not just about Genetics. The muscles of the butt are the largest in the human body, its scientific terminology is “gluteus maximus”, and it is common between the gym enthusiasms as the “glutes”.
In fact, the gluteus maximus is the largest muscle in a human’s body, so strengthening and firming your rear does more for you than just help you look hot in a pair of jeans.
Glute strength can help reduce hip and knee pain and protect your back from injury; it also improves your athletic performance in nearly any workout.
When you think of toning your butt, you may picture the actual butt cheek itself, but there are actually a few different muscles responsible for creating a firm, lifted appearance.
There are three muscles that shape up your behind:
- The gluteus maximus: the largest muscle in your body, which produces the shape of the buttocks and helps with hip and thigh movement.
- The gluteus medius: a fan-shaped muscle that assists in hip rotation.
- The gluteus minimus: a muscle that helps with thigh rotation.
Your hamstrings also extend up towards your glute muscles, making them an important muscle to include in your next butt workout. Hamstrings are a frequently overlooked muscle, but you need strong hamstrings to not only prevent injury to your hips but also create a lean, tight backside.
Now that you know the importance of exercising your butt. Here are a few simple exercises you can perform to have the perfect bubble butt you have always wanted.
1. Basic Squat
Stand straight up with your feet hip-distance apart. Make sure that your hips, knees, and toes all are facing forward.
Now, start by bending your knees while extending your buttocks backward just like if you are going to sit back into a chair. Always make sure that your knees stay behind your toes and focus your weight on your heels. Now, rise back up and repeat the process.
Start by placing your legs at a distance slightly wider than shoulder-distance apart and your arms at the sides.
Now bring one of your legs behind at a slight angle into a reverse lunge. You would see that your front knee would come to a 90-degree angle.
Then Swing your arms to the front of that bent knee and leap the back leg forward to switch sides in a skating motion. Alternate your arms as you switch just like a speed skater.
3. Jump Squats
Start by standing with your feet at hip-distance apart, lower your body into a squat position by bending your knees. Keep your spine straight up, your chest lifted, and your knees behind toes. Raise your arms up in front of your chest for balance.
Now Jump straight up and swing arms overhead. Then Return to squat.
4. Band butt blaster
Start by kneeling on the floor and wrap the resistance rubber band under your right foot. Place your hands down under your shoulders holding the band handles against the floor.
Now Lift your right knee off the floor slightly and push the right foot back to extend leg straight against the resistance band, squeezing your glute.
Release slowly to bring your knee back into a bent position. Continue for desired reps and do not forget to switch feet.
5. Glute Bridge
Lie on your back with your knees bent up at hip distance apart. Keep your feet flat on the mat stacked under the knees.
Engage your core and squeeze your glutes as you lift your hips to a bridge. Now hold that position, squeezing tight and then return to the mat with control. Repeat for the desired number of reps.
6. Plié Squats
Stand straight with your feet slightly wider than your shoulder-distance apart. Make your toes turned out into a 45-degree angle.
Now start bending your knees while lowering your torso. Keep your back straight up and your abs tight.
Squeeze tight your glutes and come to a standing position.
7. Cross-Behind Lunges
Begin this workout by standing with your feet at a hip-distance apart.
Now Transfer your body’s weight onto your left leg while crossing your right foot behind your left leg. Keep your hips facing forward while you bend both of your knees and lower yourself toward the floor into a lunge.
Do not forget to keep your back straight up and chest lifted so that you keep your weight in the front leg. Now step back to the starting position and repeat on the other side.
Diet is also an important part of the whole process. Exercise alone is not enough –unfortunately–, eating the wrong thing can result in an undesired result.
8. Consume Lean Protein
Protein is probably the most valuable nutrient your body can possibly consume. Taking in higher amounts of protein boosts your metabolism, reduces your appetite and plays an important role with many different weight-regulating hormones, which can lead to an overall lower body fat percentage.
Unfortunately, one cannot just simply consume any type of protein source they desire. You have to make sure that you are getting your protein from lean sources.
Here is a list of some excellent sources of lean protein:
- Egg Whites.
- Whey Protein Powder (low-carb).
- Lean Ground Beef.
- Plain Non-Fat Greek Yogurt.
- Non-Fat Cottage Cheese.