Summer is around the corner, and now is the time to get in shape. Sure, it’s nice to have strong arms, and a stomach you could wash your socks on – but everyone, and I mean everyone loves a great butt. So with just a little more than a couple of months away, start now so you don’t get behind. Here’s the best exercises you can do for your behind.
If you want to do squats with only your bodyweight, it’s best to go as low as you can while keeping your back straight, as this ensures you get the most out of your glutes. Stand slightly wider than shoulder width apart (depending on your build), and then lower yourself down keeping a straight spine. Make sure that your knees cave in and that your upper back doesn’t round for best (and injury-free) results.
The horse stance is a martial arts defense stance, and is a great way to build some strength and size in your thighs and glutes. Simply start by standing up straight, and opening your stance to about a foot or two beyond shoulder-width apart. Now, squat down as if you were going to sit in a chair. Hold this position for 15-30 seconds per rep to really feel the burn.
Step-ups are not only a glute blasting exercise, but also a great cardiovascular workout as well. Just make sure you have a platform that is a little bit higher than your knees, and start stepping. Start by raising one foot first, then raise your body up, bringing the knee of your other leg up as high as you can, before stepping back down. If you want to take this to the next level, try holding some weights in your hands.
This one’s a real glute punisher. But as they say, “no pain no gain”. Just lie down, keeping you your feet planted firmly on the ground with your knees pointed upwards. Then raise your butt off the floor until only your feet, the backs of the shoulders and your head are touching the ground. Push your hips up high and squeeze when you get to the top. Then lower yourself back down – and repeat, as many times as you can.
Rear Leg Lifts
Get on all fours, then lift one leg off the floor, pushing your foot toward the ceiling. Bring your leg back down slowly under control, then alternate to the other leg. This one’s great for really rounding out your bottom.
Side Leg Lifts
Lay on your side and kick your top leg upwards. While one of the easier exercises, it can get awfully uncomfortable. So you’ll want to do these on a folded up blanket or yoga mat, instead of the cold hard floor.
A great way to improve your flexibility, these lunges is a serious workout for that butt of yours too. Just make sure your feet are wider than shoulder width apart when you start, then shift your weight to one side as you squat down on one leg, keeping the other one straight. Once you hit the bottom position, point your toes of the straight leg upwards, holding for a second, then put that foot back on the ground while shifting your weight towards the other side. Repeat the same movement on the other side and then keep alternating.
Start by getting into a kneeling position. Then, just like you did for the rear leg lifts, raise one leg to the side (keeping a 90 degree bend in your knee) rotating from the hip in small circular motions. Start by doing this for 20 to 30 seconds at first, and then as your mobility improves, make bigger circular movements with your knee to maximize the area.