TRAINERS REVEAL: THE BEST BUTT EXERCISES OF ALL TIME

TRAINERS REVEAL: THE BEST BUTT EXERCISES OF ALL TIME

Lots of women aren’t satisfied with their butt, but not everyone has the same complaint. That’s because booties come in all shapes and sizes. You’ve got to hit up our backside with the right kind of move to get the results you want.

We asked top fitness pros for their best butt workouts to lift and tone six common butt shapes.

Your butt muscles–also known as the gluteus maximus, gluteus minimus or gluteus medius–are often the strongest muscles in our body. Unfortunately, these deep muscles are sometimes obscured under layers of fat. If you want our butt to appear rounder you can sculpt our muscles with exercise, trim down and tone with cardio, reduce fat or build muscle with a healthy diet, or choose the best clothes to showcase our shape. With a little dedication or few smart choices, our butt can look great

What Butt Shape Have You Got Now?

Just as there are different body types, there are different butt shape types as well. What butt type do you have?

Most plastic surgeons recognize four main shapes when it comes to women’s buttocks:

  • Round – “C” or “O” shape
  • Heart/pear – “A” shape
  • Inverted – “V” shape
  • Square – “H” shape

It can be helpful to know which shape you are closest to, as this will can determine what kind of shaping exercises you can to do to work the butt shape that you’ve got into a more desirable one. our butt may not match the above examples exactly, but you should be able to choose which shape our butt most closely resembles.

Lunges.Lunges.CREDIT:ISTOCK

Squat with lateral raise: Stand tall with feet resting parallel and hip-width apart,  then lower into a deep squat, sending our hips back toward the ground behind you. As you return to the top, lift our leg out to the side with a flexed foot. Repeat 20 times on one leg, and then switch to complete both side-leg exercises on the other leg.

Round

“With the round O shape, the goal is just to maintain the shape with a great overall program,” Quimbo says. Both experts agree the best way to create more definition is to get all the muscles involved. “Hitting our glutes from all angles and in different ways will maintain firmness and help you keep the shape you want.”

– Lunge matrix

First up, the lunge matrix. Do a forward lunge with the right foot, move our right foot out into a lateral lunge (our left leg will be straight in this lunge), and then move our right foot back into a reverse lunge. “Try not to reset in between lunges, but move fluidly straight through the lunge matrix,” Quimbo says. Do 15 to 20 reps on each leg.

– Plies

Next, do plie squats in second position. Stand with our feet a little bit wider than hip-width apart, and externally rotate our legs at the hips so our toes are turned out. Lower into a deep bend in our knees, and then straighten our legs to stand up again. Do 13 to 15 reps. Then, Mallett recommends pulsing up or down at the bottom of our last plie for 15 counts.

Step-up

Step up

Step-ups are a great dynamic exercise that really activates glutes or provides a good cardiovascular workout all in one. All you need a platform that is a little bit higher than our knees – somewhere around mid-thigh is good, but you can start out with a lower platform at first – e.g. a chair.

You step on it with one foot, raise our body up, or then bring the knee of our other leg up as high as you can, before stepping back down gently. You can make it a bit more difficult by holding small weights in our hands, or even something like a big water jug in front of you once you get stronger.

 Glute Bridges

Glute bridge

This one really hits the glutes hard, so be ready for some soreness afterwards. To perform the exercise you simply lie down on our back and, with our feet planted comfortably on the ground or knees pointed upwards, raise our butt off the floor until only our feet, backs of the shoulders or head are touching the floor.

Make sure to push the hips as high up as you can and squeeze the glutes hard at the top. The exercise quickly becomes very easy, at which point you can straighten one leg or push off one leg at a time. You can also put some weight on our lower ab area, e.g. dumbbell or big water jug, or hold it steady with our hands.

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