Curvaceous bodies are in – think Jennifer Lopez, Beyonce, Cardi B and Kim Kardashian – encouraging women to have voluptuous booties, and well-defined hips. In fact, there has been a significant increase in Brazilian Butt Lift surgeries over the past five years in the U.S. alone.
This cosmetic surgery gives patient’s a naturally defined, perkier and softer appearing butt that makes them feel more confident and beautiful. Check out these incredible before and after pictures if you are considering the procedure!
However, if that surgery intimidates you, or you are interested in sculpting and defining your behind through at-home workouts and diet, you have come to the right place. Exercise is phenomenal for our bodies, and it can have a wide array of positive effects on our overall well-being. With these butt exercises, your thighs will be screaming but your butt will be thanking you in the long run. These exercises can even help with joint and lower back pain, as well as helping your glutes strengthen.
You don’t need to do every single exercise on this list – pick the ones that help you with your personal goals. Determine your target area, like where the glute max connects to the hamstring if you’re looking for a natural lift, and refrain from the exercises that will injure you. Choose four exercises to complete four to five days a week, complete 15 reps of each exercise (or work your way up to 15) and repeat as necessary until you see the results. Below are 6 exercises to help reshape your butt!
Donkey Kick
Start on all fours and engage your core. Lift your right leg behind you and bend it at a 90-degree angle, until your body forms a straight line from shoulder to knee. Angle your right toe toward the ceiling as you kick up. This is one rep—keep repeating until you are ready to switch to your left leg. This exercise will sculpt your butt, strengthen your hips and stretch your hip flexors!
Glute Bridge
Begin by lying flat on your back on a comfortable mat or towel. Bend your knees and keep your feet hip length apart, 12 to 16 inches from your butt. Keep your core engaged, press your heels into the ground, and raise your hips to the ceiling. Squeeze your glutes tight together as you raise your hips and hold the position for a few seconds. As you lower your body to the ground, keep everything tight. That’s one rep. This exercise works the lower abs, and glutes without putting pressure on the lower back, hip or knees.
Single Leg Glute Bridge
Like the glute bridge, begin by lying flat on your back with your knees bent, hip length apart, feet flat on the floor. Straighten one leg out, thighs aligned, with your toe pointing toward the ceiling. Squeeze your glutes tight together, lift your hips up off the floor and lower your body back down. This is one rep.
Bird Dog
Begin this position on all fours, your wrists level with your shoulders, and your knees hip length apart. If you are beginning with your right side, lift your left arm straight in front of you and your right leg straight behind you in one fluid motion. Form a straight line from hand to foot. Hold for a second, then return to position and repeat. This is one rep. The Bird Dog exercise engages the core that strengthens your hip and back muscles while improving stability.
The key to a toned butt is SQUATS. Squats are a strengthening exercise that engage almost every leg muscle starting from the quadriceps to the hamstrings, calves, hips and glutes. Start with your feet planted firmly on the ground, shoulder-width apart. Bend your knees, stick your butt out, and lower your body down into a normal squat. Bring your arms together in front of you (this helps you maintain balance) and, keeping your body tight, leap up into the air as high as possible. Land as softly as you can on the balls of your feet and lower your body into another squat. This is one rep. Repeat as necessary, but be careful because this can be a hard exercise on knees.
Dumbbell Dead Lift
You’ll need external equipment for this exercise: two dumbbells, varying in weight depending on your fitness needs. With the two dumbbells in hand, stand with your feet hip-length apart, knees bent slightly. Keeping the dumbbells outside of your hips, press your hips back as you bend at the waist and lower the dumbbells to the ground. Squeeze your glutes together as you return to a standing position. That’s one rep!