booty-exercises

Use these exercises to get your booty stronger, firmer, and sexier.
You’ll be healthier, move better, and you might even sing louder the next time you hear a song on the radio about a big, round booty!


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The Top 5 Best Booty Exercises

1) Squats

To perform this exercise properly think of squatting down as if to sit down on a chair, then getting back up off the chair. At the bottom of the movement, your thighs should be parallel to the floor. Remember, never place your knees over your toes when doing squats. Also, do not simply bend at the waist as this puts pressure on your lower back. Bend your knees!

2) Jump Squats

Similar to a traditional squat, think of squatting down as if to sit down on a chair. Again, at the bottom of the movement, your thighs should be parallel to the floor. However, instead of standing back up, launch your body up into the air. As you jump upward, raise your hands up over your head to maintain good posture. Upon landing, resume the squatting position with your thighs parallel to the floor again.

lunges-booty

3) Lunges

Begin with both feet parallel to each other. Keep them hip-distance apart. Take a big step forward. Slowly lower your body, bending both knees. As you perform the lunge, be sure your knee does not extend out over your toes. Push yourself back up to a standing position. Repeat with the other leg.

4) Donkey Kicks

Begin in a tabletop position on your hands and knees. Keep your back flat. Avoid allowing your back to sway downward toward the floor beneath you. Lift on leg up behind you while keeping your knee bent. Imagine you’re trying to place your foot on the ceiling. Repeat with the other leg.

5) Stair Climber

A stair climber is a great way to strengthen and tone your butt. However, be careful not to lean on the handrails. Doing so takes away from the effectiveness of the exercise. Keep your back straight and only lightly touch the handrails to maintain your balance. Set the duration and intensity of the exercise.

Including these best booty exercises in your weekly workout routine will have your derriere looking amazing in no time! But your bum isn’t back there just for aesthetics alone. Your butt holds the largest muscles in your body. Those muscles – the minimus, medius, and maximus – need to be strong.

Strengthening your glutes can reduce injury in your knees and lower back. You’ll also reduce the chance of pulling your hamstrings or groin when engaging in sports activities. Your glutes are responsible for creating explosive power helping you jump, run, change directions, accelerate and decelerate. Without strong glutes, other muscles in your body will be forced to bear a load they’re not intended to handle. That added stress is what causes injury.

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