When girls start talking about hitting the gym to get beach ready it’s usually abs abs abs. But what if we’ve been neglecting one of the most important areas to exercise – an area that is the largest muscle mass out of all of the gluteal muscles, which can help you walk and run better when strengthened: that’s right, your gluteus maximus.
Lunges
The great thing about lunges is that you need no equipment for the exercise, and they’re the most effective way to build a stronger and tighter butt.
First, stand up straight with a straight posture with hands on your hips.
Then, take a large step forward, bending the knee of your back leg until it nearly touches the ground, and bending the knee of your front leg at a 90 degree angle. Switch legs, and do about 3 sets of 20 reps.
You can also do the same with a side lunge and a back lunge.
Squats
Another classic butt exercise, squats can be done with weights, medicine balls, or without any equipment.
First, stand with your arms stretching straight out in front of you.
Then, squat as if you’re about to sit down in a chair – when your thighs become parallel with the floor, stop and hold, making sure that your knees are bent at a 90 degree angle to avoid strain.
Side leg lifts
If you’re a pilates veteran, you know the magic of the side leg lift. Though it may seem like a funny move at first, you’ll feel it after just one set.
First, get on your hands and knees, making sure you have a flat back, eyes forward or gazing down a few feet in front of you.
Then, take one leg with your knee still bent, and raise the leg out to the side to be parallel with your side. This move should look like when a dog lifts his leg to mark his territory! Not kidding. But it still works great. Either alternate legs or repeat with the same leg for one set and switch legs for another set.
Try 3 sets of 25 reps or 4 sets of 20!
Run or walk on an incline
This one is also equally great for cardio! Set the incline on your treadmill anywhere from 5-15 (if you’re feeling ready for the burn!) and you’ll have a beach-ready bum in no time.
You can either integrate this exercise into your warmup or cool down on the treadmill, or do this for 5 minutes in between intervals. And of course, this exercise can also stand by itself. Play with incline and speed, mixing cardio with toning exercises is a great way to get a full body workout!
What do you think?
What are your favorite exercises for your butt? What are ways that you get your body in shape for summer? Share with us in the comments section below.
As far as I know, Beyonce does this butt exercises hehehe!
anyway, thanks for posting this! :)