Strengthening your glutes are much more than just looking good in your booty-cut jeans. It also helps to prevent back pain by providing enough support and improve us from bad posture which will then lead to the completion of our daily activities a lot easier. Besides, training your glutes involves some major muscle groups which mean you’ll be able to burn some extra calories.
Want a better bum? Don’t dream, work for it. Yes, it may be hard but if it works, it definitely worth it. Ready to sweat and feel better? Here are the five best booty workout of all time.
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1. Sumo Squat With Dumbbells
If you’re going to reach for better results, it’s time to ditch the traditional squat. Although you might feel the burn after a set of squats, the same routine goes over and over again and admit it, it gets boring sometimes. Try other different squat variations instead. For instance, the sumo squat with dumbbells.
While both of these squats work the same group of muscles like the glutes and hamstrings, sumo squats emphasise more on your inner thighs and core. Adding dumbbells increases resistance to the workout, letting you burn off extra calories. You don't need to get heavy dumbbells to do this. It's about your glutes, not your arms.
How: Start in a standing position with both your feet slightly wider than shoulder-width apart and toes turned out at about 45 degrees. Hold the dumbbells with both your hands positioned in front of your legs. Then perform a squat and pause before bringing yourself back up. Do 2 sets of 15 reps.
2. The Glute Bridge
Well, the name says it all. Focusing on your glutes, this exercise can help to firm and tighten your butt effectively. When trying this out, make sure to let your glutes take over to perform instead of your back muscles.
How: Lie down on your back with your face up and arms by your side. Bend your knees while making sure your feet flat on the floor. Then lift your hips up from the ground while squeezing your glutes so your body forms a straight line- from your shoulders to knees. Remember to do it slowly while making sure that you’re performing this with the support of your glutes. Hold the position for about 2 seconds before returning to starting position. Do 2 sets of 10 reps.
Tip: Be careful to not over-bend your back to prevent any injury.
3. Weighted Lunges
This move here is sure to let you feel the burn. Although lunges are already a great way to help strengthen your bum, adding weights to it will help to rev up the results. Weighted lunges also work your large muscle groups effectively which will result in a higher metabolism rate. Losing weight while shaping your booty? Yes please!
How: Stand in an upright position while holding one dumbbell in each hand by your side. Then, step forward with one leg and lower your body down while inhaling. Keep the other side of your leg in the same starting position and your hands by your side. Make sure your upper body is in a straight form. Push yourself back to the starting position as you exhale and you’re done with one rep. Alternate sides. Do 4 sets of 10 reps.
Firstly, it provides great results. Secondly, you can do it almost anywhere without any equipment. Besides helping giving your booty an upgrade for free, this clamshell workout is also a popular hip strengthening exercise because it involves a rotating motion at the hip. Therefore, it can also help to cut down on restrictions of movement, letting individuals have a better range of motion at the same time.
How: Lie on your side with both your knees bent at a 45 degrees angle. With your legs stacked on top of one another, raise the upper knee as high as you can with your heels still in contact. Make sure to not shift your hips and pelvis. Pause for a bit before bringing it back down to the starting position. Alternate sides and repeat. Do 2 sets of 10 reps on each side.
Yes, step up your booty routine! Lift those bums up by doing a set of high step-ups and maintain your perky bums by including this holy-grail into your workout routine. Working your quadriceps and glutes, this step-up exercise is also a form of cardio that is sure to get your heart rate climbing high.
How: Stand in front of a step platform or chair. Place one side of your leg up on the step platform/chair and lift yourself up. Make sure that you are allowing your glutes to take you up instead of just kicking off the other foot. Straighten your leg before bending and lowering it down. Repeat on the other side of the leg. Do 20 reps on each side of the leg.
With these workouts to help firm and tighten your buttocks, you’ll be in good shape in no time. Add in your other favourite moves and mix them up to get the best out of your glutes. Also, remember to observe your body and not overdo it.