It isn’t any wonder that many people especially women are butt-envy of ‘Butt-ilicious’ Jennifer Lopez and Beyonce. There isn’t one who is looking for ways to build a firm, toned, and sexy butt like them. Often neglected or worked on too much, the butt becomes a bane when people are always in a fool’s rush to get that perfect physique. The end result is such that one ends up with either a saggy or a large size butt. Here are some deadly exercises irrespective of one’s body shape i.e. pear, apple etc. which we help one attain that sexy butt ala Jennifer Lopez. Ready, steady, get set go!!
Squats
Considered the best among the butt exercises, squats also known as multi-muscle exercises energize the glutes, hips and thighs. These can be practiced with or without exercise accessories like weights, bars and dumbbells. Here’s how to do it:
Stand erect with the feet parallel and shoulders a width apart. If you are holding the accessories, hold them in both hands and keep them at shoulders level. Slowly lower the hips and bend the knees making sure that the knees are aligned with toes but not pushing out in front of the toes. Lower down as if one is sitting in a chair. Keep the bust tight and erect and the back straight. Slowly get up from the position by pushing the heels into the ground. Do the squats in 3 sets with each set comprising of 10-15 squats. Though, initially there would be a slight burning, discomfort or cramping in the legs and knees this will however disappear once one gets the hang of it. But people with weaker knees have to be extra careful.
Lunges
This is a forward thrust exercise. A compound and quite challenging exercise, it involves exercising all the muscles of the lower body in one go. Although there are many variations to it, here is the basic lunge:
Stand erect with feet parallel to each other and hips slightly apart. Put one foot forward and lower the body slowly. Bend both the knees to form a 90° angle making sure that the bent knee doesn’t touch the ground. Return to the original position. Repeat the same process with the other leg. Start with 10-15 repetitions increasing it day by day. People who suffer from arthritis or who have poor balance or posture should start out slowly. If one experiences any pain or discomfort, they should take some time to get back to normal.
Bridges
Also known as butt bridge or hip bridge or butt lifts, it can be done at home without any equipment albeit a floor mat. This classic exercise works well on glutes, hips and hamstrings as well.
Lie on the floor with the knees bent and feet flat on the floor. Inhaling slowly lift up the hips as high as possible, squeezing the glutes and the hamstrings but making sure that only the toes, hands, shoulders, upper back and head stay put to the ground. Breathing normally, pause for a few seconds. Exhaling slowly bring the hips down. Repeat this process 10-12 times. This is the only exercise which doesn’t cause any kind of discomfort or pain.
Side Leg Raises
As the name suggests, it is a great butt buster that is done while lying on the side. It works wonders on gluteus medius and gluteus minimus. Here is how to do it:
Lie on the floor on one side. Make sure that whole body is perfectly aligned. Don’t forget to support the head with the hand. Slowly inhaling lift the leg up as high as possible making it sure it is straight. Exhale slowly and bring the leg down. Turn over to the other side and repeat the process. For each leg one must do one set of 10 repetitions.
Backward Lunge
This is the opposite of the front lunges. Known as the back lunge or reverse lunge, it works the same way as the front lunge as such it exercises all the muscles of the lower body in one go. However there is one advantage in doing this which is quite beneficial for anyone especially people with knee problems. To do this:
Stand erect with feet parallel to each other and hips slightly apart. Put one foot backward and lower the body slowly. Bend both the knees to form a 90° angle making sure that the bended knee doesn’t touch the ground. Return to the original position. Repeat the same process with the other leg. Start with 10-15 repetitions increasing it day by day.
Step Up
Step ups are another great exercise and yet simple to exercises to achieve that sexy butt. Not many of us are aware but almost all people have done this almost daily i.e. walking on the stairs. For step ups, one needs to have a 1.5 foot raised platform. Here is how to do it:
Stand erect. Place one foot on a step or platform and step up on it. Make sure to push through the heel but not the leg to lift the body up. Stand on the step or platform for a second and get back down. Keep repeating this for 10-15 times.
Hip Lifts
This exercise goes by many names like donkey kick, hip extensions etc. it is also a great butt toning exercise as such it tones all the muscles of the butt i.e. gluteus maximus, gluteus medius and gluteus minimus. To do this:
Lie on all fours which mean lying on the floor with hands and knees on the floor keeping your hips and shoulders square. Keep the torso steady. Draw the abs in. Lift one leg up from behind making sure that the knee of the lifted leg is bent. Raise the leg until it is aligned with the body and the flexed foot is parallel to the ceiling. Repeat the same process with the other leg. Do it hip extension for at least 12 times on each leg.
Cycling
This is the most compatible exercise for anyone trying to work on their glutes as it works on all the three muscles of the glutes i.e. gluteus maximus, gluteus medius and gluteus minimus. As one pushes their foot down and up and in reverse, it results in hip extension. If considering buying a bike, make sure it is a perfect fit for oneself. Adjust the seat and the handle and zoom on at the nearest bike trail or a cycling pavement. If working on a stationary bike, adjust the setting of it. Work on it on an alternate basis as such 3/4 minutes of cycling at 75 RPM with 2 minutes at 100 RPM. After getting comfortable and adjusting, extend the time limit and speed gradually to work out for 30 to 45 minutes.
Leg Curl
Leg curl is a probably a simple exercise that can also be done at home which will add muscle to your butt and hamstrings. Here is how to do it:
Stand erect and hold on to a pole or a chair for balance. Lift one leg and curl it back and up as far as possible. Pause for a second and then slowly lower the leg bringing it back down again. Do this exercise 10-15 times.