Tired of seeing those fit girls with perky, round bootys all over Instagram and wondering ‘why doesn’t mine look like that?’. Well, unfortunately you don’t get the butt you want by sitting on it! Although, that would be the dream. These 7 exercises will help you get closer to that perfect bubble butt we all dream of.
1. Squat Pulses
This one’s going to burn like a mother! But that’s exactly what we want. To perform a squat pulse, start by standing with your feet hip-width apart and arms extended out in front of you. From here, perform a standard squat but hold it as you reach the bottom. Pulse a few inches up and down. Voila! It’s that simple.
2. Floor Jacks
This exercise is sure to fire up those glutes! To perform this move, lie facedown on the floor or a yoga mat. Extend your arms and legs, so they form an ‘X’ shape, and then do ‘jumping jacks’. Don’t worry, there’s no actual jumping involved. Make sure when performing this exercise to keep your knees straight, feet always off the floor, and focus on really squeezing those glute muscles. If this exercise hurts your lower back, try lowering your arms and chest and just do the leg movement until you’re strong enough to raise your upper body.
3. Squat Jumps In N’ Out
If you thought regular squats hurt, you thought wrong. This exercise is for the intermediate fitness crowd. Start by standing with your feet together, resting your hands on the front of your thighs or holding them out in front of you. Bend your knees and jump up, separating your feet in the air. Land with your feet a bit wider than shoulder-width apart, squatting down. Jump up out of the squat and back into starting position. Feel the burn?
4. Fire Hydrants
This one may look strange, but boy does it work! To perform this killer booty exercise, position yourself on the floor, on your hands and knees. From the starting position, lift one knee up and out, keeping it bent at a 90 degree angle. Pause in this position, then lower your leg and repeat it on the other side. Do 15-30 reps on each side.
5. Donkey Kicks
This is another exercise that looks odd, but will totally grow those glutes! Start on all fours again, with your hands under your shoulders and your knees under your hips. Keeping your knee bent at a 90 degree angle, flex your foot and raise your knee to hip level. Pause, then lower that knee, without touching it to the floor. That’s one rep. Do 15-30 reps on each leg.
6. Straight Leg Deadlift
If you’ve got a gym membership, or a barbell or dumbbells at home, this booty exercise will become your new best friend. Maybe a frenemy. Yeah a frenemy, you’ll definitely have a love-hate relationship with these bad boys. With this exercise, be sure to use a weight your comfortable lifting and watch your form. Form is everything. Grip your weight/s with an overhand grip (your palms facing down) and stand with your torso straight, legs shoulder-width apart or in a narrower stance. Even though it’s called a “straight leg deadlift”, your knees should still be slightly bent. This is the starting position for this exercise. Keeping your knees still and back straight, lower your weight/s to over the tops of your feet by bowing. Keep bending forward as if you were about to pick something up from the ground, until you feel a stretch on the hamstrings. Inhale as you perform this action. Then, slowly lift your torso up straight, extending your hips, until you are back in the starting position. Exhale with this movement.
7. Weighted Glute Bridges
Hello lifted booty! If you aren’t strong enough to perform this exercise with a weight, then it’s perfectly fine to just use your body weight. To perform this exercise, lay down flat on the floor with your choice of weight placed directly above your hips. Driving through your heels, push your bum off the floor, holding the weight steady if needed. You should be supported by your upper back and the heels of your feet. Push up as far as possible, then slowly bring your bum back down to starting position.