When it comes to your backside, there is one inescapable truth: if you want to lift your butt, you have to build your glutes to develop a backside with a natural, well-rounded shape.
The shape of the buttocks is defined by muscles known as the glutes, according to WebMD.com, which include the gluteus maximus, gluteus medius and gluteus minimus, along with the fat that lies over them.
While walking, running and climbing all work the glutes, strength training that targets these muscles can help give you a tighter, more rounded look (although body type and genes also play a role).
Having said that, almost everyone can shape up their backside by adding the following butt-busting moves to their workout routine.
Ball Squat
If you’re just starting out, a large ball can help with balance while you master the form. For this exercises, aim for three sets of 15 reps and try to do each exercise three times a week with cardio or exercises focused on other body parts on other days.
Do it:
Hip-Lift Progression
This exercise helps to relieve tension in your lower back and work your butt at the same time. (Perform these on a soft mat to help protect your tailbone.)
Do it:
Related: 5 exercises to pump up your quads
Backward Lunge
When you step backward into a lunge, it works the glutes a little harder. Your workout gets variety, too. Lunges also add flexibility to your hips. They align your body better, too, something that can suffer when people spend long hours sitting at a desk.
Do it:
Mountain Climbers
Along with pushing your glutes, mountain climbers work the shoulders, hips, and core muscles. Do it quickly to burn calories while building muscle.
Do it:
Dumbbell Squats
A simple way to kick off even a brief workout, these squats are powerful moves. Over time, you can increase the number of reps and dumbbell weight to amp them up.
Do it:
Bear Plank Leg Lifts
Do it:
To learn more, give us a call at 216-831-3674 or email us at info@ampfitness.com to speak with one of our certified personal trainers.
PHONE: 216-831-3674
EMAIL: INFO@AMPFITNESS.COM
ADDRESS: 23436 COMMERCE PARK, BEACHWOOD, OHIO USA 44122
MONDAY: 6:00 AM – 8:00 PM
TUESDAY: 6:00 AM – 8:00 PM
THURSDAY: 6:00 AM – 8:00 PM
FRIDAY: 6:00 AM – 8:00 PM
WEDNESDAY: 6:00 AM – 8:00 PM
SATURDAY: 7:00 AM – 1:00 PM