Health
6 bootylicious exercises that will give you a super-toned butt real fast
By NCVC Staff | Published on Sep 20, 2023
Who doesn’t love a curvy, toned butt? From celebrities like Kim Kardashian to Kylie Jenner, we all admire those enviable behinds. But achieving that perfectly-toned butt isn’t as easy as it seems. Squats alone won’t do much to combat one of the biggest enemies of a curvy butt – cellulite. So, what can you do to get those glutes in shape?
But before we dive into the exercises, ladies, let’s start with a quick warm-up. Give your booty a kick-start by doing some butt kicks – 100 with each leg should do the trick!
And now, it’s time to get your bum-diggy-diggy moment as we present six bootylicious exercises that will help you tone your buttocks. Are you ready?
1. Squats: The Foundation
Squats are a fundamental exercise that can’t be ignored if you want a toned butt. When done correctly, squats target your butt and thigh muscles, helping you achieve the perfect shape. Remember, posture is key here. Make sure your knees are in line with your ankles and push your butt out while squatting down.
According to personal trainer Ben Ebenezer, squats also improve posture when done right. Keep your back straight and stick your butt out. For maximum results, go for full squats to engage all the gluteal muscles.
2. Hip Thrusts: A Sofa Can Do the Trick
You might think hip thrusts require a barbell, but that’s not always the case. Using your sofa as an aid, you can still engage your glute muscles and achieve a toned butt. Just make sure to contract those muscles as you pull and push your abdomen.
If you’re on a weight loss journey and love running, hip thrusts can also enhance the agility of your thigh and leg muscles. A study published in the journal Sports confirms this.
3. Single-Leg Deadlifts: Balance and Tone
Performing single-leg deadlifts regularly not only targets your hip muscles but also tones your core, legs, thighs, and calves. It’s a fantastic exercise for improving balance and stability. To ensure you’re doing it correctly, make sure your back and leg form a straight line while your torso remains parallel to the ground.
4. Bear Plank: Tone and Nurture Your Back
If you experience back pain while performing butt exercises, we’ve got an exercise that not only tones your butt but also takes care of your back. The bear plank is a combination of a squat and a plank. It may take some time to master, but it’s worth it. Don’t skip this one at the gym!
5. Hip Abduction: Sorting Your Glutes and Knees
Hip abduction not only targets your glutes but can also correct knee valgus or knocked knees. A study published in NATA Journals confirms this. For visible results, make sure to include this exercise in your regular routine.
6. Squat Holds: Strengthen Your Glutes
Whether you use a wall or do it solo, don’t forget to include squat holds in your daily regime. This exercise strengthens your glutes, enabling them to bear the weight of your entire body. If you’re a beginner, start with a few seconds and gradually increase the duration.
A Word of Caution: While body-weight butt exercises can yield results, if you’re looking to incorporate weights, it’s essential to seek guidance from an expert. Gradually increase the weight with resistance training to avoid joint strain and muscle tears.
Ladies, now you have the tools to achieve that dreamy booty. So shimmy, shake, and work those glutes. Your toned butt is within reach!
