If you believe that your “rear perspective” may need some modernization, the appropriate fitness routine can help you achieve that goal. The gluteus muscles are the ones to thank for the shape of the posterior region of the body. That would be the gluteus maximus, medius, and minimus muscles of the buttocks, as well as the layer of fat that covers them.
Walking, running, or climbing all provide good exercise for the glutes. You may create the appearance of having a toned and full body by sculpting your figure with concentrated strength training. It can be as easy as adding some butt-busting exercises to the program you’re already doing.
1. Squat and Tone
Squats are the single most effective exercise for sculpting your buttocks and thighs. The workout has a strong emphasis on targeting the glutes. Including exercises with hand, and weight is an excellent strategy for increasing the size of the muscles in your bottom.
2. Try a Ball Squat
When you first start learning the technique, starting off with a larger ball will help you maintain your balance. For each of the exercises on our list, you should aim to complete three sets of 15 repetitions. You should strive to execute each exercise three times a week if at all possible, alternating those workouts with sessions of cardio or exercises that target different parts of the body on the other days.
3. Forward Lunge
This exercise targets, not just your thighs and calves, but also your buttocks, which is a nice added benefit. Additionally, it has some potential as a fat-burning agent.
4. Perform a Lunge in Reverse
When you step back into a lunge, you give your glutes a little bit more of a workout than usual. Your workouts will be more enjoyable overall as a result of the variety of exercises you perform. Lunges are another great way to increase mobility in the hips. They also assist you to keep a better posture, which is something that may be affected by sitting for extended periods of time, which is something that they help prevent.
5. Lunge to the side
Side lunges are great for building strength and tone in the gluteus maximus and medius muscles, as well as the inner thighs and inner thighs in general.
6. On the Ball: Leg Lift
Leg lifts performed on an exercise ball while balancing on one foot strengthen a variety of muscles, including the shoulders, abdominals, and glutes. If you feel like you’re ready for a more difficult beautiful-butt motion, try lifting both of your legs at the same time.
7. On the Ball: Hip Lift
This relatively insignificant motion focuses on working the gluteus maximus, which is the largest muscle in the human body. Maintain a relaxed state in your back muscles; your glutes should be doing the work here.
8. Floor Work: Bridge
/Verywell-12-3567220-Bridge02-772copy-5c631946c9e77c0001d93219.jpg)
This time-honored exercise is excellent for the purpose of strengthening the hips, hamstrings, and glutes.
9. Side Leg Raises
This exercise is designed to target the glutes medius and minimus, which are the two smaller muscle groups that are found in the buttocks.
10. Mountain Climbers
Exercises like mountain climbing work multiple muscle groups to improve strength, including the glutes, shoulders, hips, and core. In order to lose fat and increase muscle, you need to move quickly.
11. Use Cardio to Sculpt Your Tush
At the gym, you can choose between elliptical machines, stair steppers, and arc trainers to get your workout in. They are an excellent approach to developing the glutes while simultaneously improving one’s cardiovascular health and the power of one’s lungs and heart. Inline skating and cycling are two more activities that are beneficial to the cardiovascular system as well as the bottom.
SOURCES:
- American Council on Exercise: “Mountain Climbers,” “Side Lunge,” “Side Lying Hip Abduction.”
- Marilyn Gansel, founder, Fitness Matters personal training studios, Stanford and Kent, Conn.
- Dori Ricci, NASM, CPT.
- Janet Roget, NASM, certified personal trainer, Little Rock, Ark.
- Jonathan Ross, NSCA, NASM, ACE personal trainer; speaker; consultant; owner, Aion Fitness, Bowie, Md.
- Paul Sorace, MA, CSCS, ACSM RCEP, exercise physiologist, trainer, Bayonne, N.J.