I’m not saying I only seek out exercises that have a direct effect on my ass, but I am saying that if I’m going to exercise, I’m going to do so in an attempt to get a bigger butt. And, of course, to tone my arms and work my abs and all that other stuff, too. So, if you’re like me (i.e. lazy and not really into working out but into having a banging body), you’re desperate for a highly-coveted copy of “How To Get A Bigger Ass For Dummies.” Well, wait no more! Here are the seven best exercises for a better butt:
This exercise really works your glutes (your butt), so you’re definitely going to feel the burn. The glute bridge is particularly effective for those with a desk job, since sitting behind a desk often results in lower back problems and…weak glutes, GASP!
Lie on your back with your knees bent, feet flat, and arms at your side. Lift your hips off the ground until they’re lined up with your knees and shoulders. Hold this position for a few seconds or until you feel your glutes burning.
2. Hip Thrust
This exercise, like the bridge, is all about hip extension. What’s that mean? I don’t know. But what I do know is the hip thrust is all about your glutes. Let’s not make things complicated: hip trusts = better booty.
Begin with your shoulder blades supported on your bed or your couch. (I specialize in exercises that I can be done while binge-watching The Office. You’re welcome.) Bend your knees and flatten your feet. Squeeze your glutes and lift your hips. Hold for a couple seconds.
3. Fire Hydrant
The fire hydrant works out all three of the major hip movements controlled by your glutes: hip extension, hip external rotation, and hip abduction. This exercise also improves your posture and reduces back pain.
Start on all fours. Line up your hands with your shoulders and your knees with your hips. Lift your leg 45 degrees, keeping your knee at 90 degrees. Initiate movement from your glutes and hips. Keep in mind, for the fire hydrant to work, your hip should be the only thing moving. Try to keep your core and pelvis stable.
4. Donkey Kick
Donkey kicks work out your glutes, your shoulders, and your core. Similar to the bridge, the donkey kick is perfect for those who sit at a desk all day. This exercise counteracts the hours spent behind a desk with your butt in a chair.
Start on all fours, with your hands lined up with your shoulders and your knees with your hips. Your back should be flat. Slowly lift your leg straight back and up toward the ceiling, attempting to keep your leg bent at 90 degrees. A couple tips: keep your back flat and your hips level.
5. Curtsy Lunge
The curtsy lunge is special because it not only works out your glutes but also your inner thighs. Experts suggest adding the curtsy lunge to your workout in place of the usual squats. You’ll be feeling the burn in no time.
Begin with your feet hip-width apart and your hands on your hips. Take a step back with your right foot, crossing your right behind your left. Bend your knees and lower your hips until your left thigh is parallel to the ground. Repeat for three sets of ten reps.
6. Step Up
This exercise is a favorite of lazy girls all around the world. You can do this anywhere, like your living room while watching Netflix. All you need is a coffee table you can step onto–a surface that is sturdy and that, when you place your foot on it, bends your knee at a 90-degree angle.
Start with your right leg on the surface you’re using. Lift your left foot to meet your right, so you’re standing on the surface. Step down, one foot at a time. And repeat.
7. Single Leg Deadlift
First off, you’ve got to have some major balance and stability for this exercise, but it will definitely pay off for your derrière. If your balance is comparable to that time Countess Luana fell into a bush on the Real Housewives of NY, then make this exercise a little easier for yourself by standing near a wall or a chair.
Stand with your feet under your hips. Shift your weight to your right leg, and lift your left leg up. Bend at your waist, and tip your torso until it’s parallel with the floor. Keep your arms straight and perpendicular to the floor. Your body should form a straight line from the tips of your toes on your left foot to the top of your head. Do this exercise slowly; take your time.
These exercises, when done correctly and repeatedly, can add some serious perk to your booty. Remember to keep it consistent, keep it challenging, and keep your muscles guessing. Comment down below with your favorite exercises for a better butt!
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