What’s not to love about a round a rocking derrière? They are all the rage and for good reason! They look great in jean, yoga pants or a swimsuit and really round out your healthy and fit look! We are here to share the top 5 best butt sculpting exercises so you can achieve that Kim Kardashian-like rear you want!
Squats: Great lower body exercise, but technique is key to make sure you are activating your glutes correctly.
How to perform: Standing tall, with weight (plates, kettle bell, dumbbells) on either side of legs or a barbell on your back, sit back like your are going to sit in a chair while keeping your chest tall, and lower your body until your legs are at least parallel with your floor. Hold for a count, then press back up to a standing position driving the weight through your heels. Repeat for 2-4 rounds of 10-15.
Walking Lunges: One of the best, if not the best, tush tightening exercises around!
How to perform: Standing tall, with weight (plates, kettle bell, dumbbells) on either side of legs or a barbell on your back, take a large step forward with one leg. Your front foot should be flat on the ground, and the back foot should have the heel lifted and ball of the foot evenly distributed on the floor. Bend both knees at the same time, lowering the body straight down until knees are bent at 90 degrees. Hold for a count then press up though your front heel to a standing position. Step feet together and repeat on other leg. Repeat 2-4 rounds of 10-15 each leg.
Hip Extensions: This awesome booty and hamstring targeting exercise works wonders!
How to perform: Laying on your back with your knees bent at 45 degrees and hands out to the side palms up. Lift up toes off the mat so that when you press your hips up towards the ceiling you are pressing through your heels. Really focus on squeezing your glutes all the way up to the top, hold for a count and slowly lower hips back to the mat. Repeat 2-4 rounds of 10-15.
Curtsy Lunges: We love curtsy lunges! They hit the outer side of the glutes to really tighten things up and give your glutes a balanced look!
How to perform: Standing tall, with weight (plates, kettle bell, dumbbells) on either side of legs or a barbell on your back, step your right leg behind you at a diagonal keeping your heel lifted bend both knees at the same time down to 90 degrees. Hold for a count then press up though your front heel to a standing position. Step feet together and repeat on other leg. Repeat 2-4 rounds of 10-15 each leg.
Kickbacks: Booty Burner. That is all!
How to perform: Begin on all 4’s hands under your shoulders, and knees under your hips, place a dumbbell behind your right knee and pull your heel towards your glutes to hold the dumbbell in place. Pull abdominals in and keep them in engaged while lifting your leg backwards (be sure to not sag in the middle- keep those abs tight), hold for a count and slowly return knee to the floor. Repeat for 10-15 repetitions on each leg before switching the dumbbell to the other leg. Complete 2-4 rounds each side.
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