Many people love to use Winter as an opportunity to hide their unsavory bits. While some consider it a time to hibernate others consider Winter the time to build your Summer body. Use these 8 butt workouts to help keep your peach in shape while eating as much as you want during the Holiday seasons. You’re supposed to feed the booty, right?
1. Butt Kicker
Butt kickers will target your butt and your hamstrings helping to lift and tone those stubborn areas. This is an easy butt workout to include in your daily routine. Get down on all fours with your hands underneath your shoulders and your legs underneath your hips. Elevate your right leg with your knee bent at 90 degrees. Push your leg up with the bottom of your foot reaching for the ceiling. Make sure to use your butt to drive the movement or else you will feel it in your lower back. Complete 30 reps and repeat on the other leg. Do this butt workout three times for each leg for a total of 6 rounds.
Targeting your glutes and your hip flexors, do this butt exercise following butt kickers. Lie faceup with your knees bent and your feet hip-width apart. Try to keep your feet a little closer than hip-width apart, lift your butt until your knees and chest make a straight line. Hold for two counts and lower hips back down to the floor. Repeat for 30 reps and complete this exercise for three full rounds.
Squats are most fitness enthusiasts go to butt workout to build better glutes and thighs. Keeping your legs shoulder width apart and your knees pointing slightly outward as you lower down, squatting will be a safe movement for most people. Make sure to get below parallel and keep your back straight. Do 10-12 reps for three rounds using bodyweight, dumbbells, barbell, or kettlebells.
4. Weighted Walking Lunges
Another great butt workout is the lunge. Lunges elevate your heart rate and create a killer burn for your lower body. To start, keep your legs hip-width apart and your chest proud. Your arms at your sides and dumbbells in hand, step forward with your right leg, keeping your knee above your foot at all times. Return to your neutral stance and repeat on the left side. Do 10-12 reps for each leg, 3 times each, totaling 6 rounds.
5. Barbell Hip Thrusts
The barbell can be a scary piece of equipment for those not familiar with the gym. It is a very versatile tool for strength and more women should reach for it, especially for building a lucrative butt workout. Start off by sitting on the ground with a bench behind you, plant your feet firmly on the ground, and a barbell over your hips. Extend your hips and push upward with your glutes until your body forms a straight line, remembering to squeeze your glutes at the top. Lower back down to the ground slowly. Perform 10-12 reps for a total of 3 rounds.
Deadlifts are one of the best butt workouts you can do in the gym. You can use dumbbells, kettlebells, or a barbell for this exercise. Standing straight with your chest proud, push your hips back and keep your back straight to protect your lower back. You can keep your feet in a close stance or in a sumo stance for this workout. For barbells, stand with your feet under the bar, your laces should be underneath the bar. Push your hips backward and lower down with your knees bent to grab the bar. Grab the bar with a proud chest and narrow grip and pull up slightly to release tension in the bar. Standing up using a thrusting motion powered by your glutes, keep your back straight, and lock in your knees and hips. Lower back down using the same technique as mentioned before. Perform 5-8 reps repeating for 3 rounds.
7. Fire Hydrant
This butt workout is low intensity and is done on the floor. Start on all fours with your shoulders over your hands and your hips over your knees. Start with your right leg and bend your knee at 90 degrees with your foot flexed. Open your hip so your right leg is parallel to the floor. Squeeze your glutes at the top and keep your knee off the floor as you return to the start position to maintain tension. Make sure to keep your hips square to save your lower back. Complete 30 reps at 3 rounds for each leg for this butt workout.
8. Curtsy Lunge
The last movement is another lunge but will target your inner thighs as well as your glutes. To perform this movement start with your legs shoulder width apart and hands on your hips or hands at your sides with a proud chest and dumbbells in hand. Step your right leg behind you and to the left with both knees bent to mimic the curtsy movement. Make sure to keep your knee above your ankle. Repeat on the other side for a total of 30 reps. Repeat this for 3 rounds. This is one of the best butt workouts!