4 Simple Exercises That Will Make Your Butt Look Amazing

Do you want to improve the overall shape of your buttocks? Take a look at these four exercises, that you can do anywhere, which will transform your glutes and make you look amazing.

1. Squats

Why?

Squats are strength-training exercises. They provide a total lower body workout. They effectively work most of the major muscle groups of the hips, thighs, and butt.

How?

1 Stand up straight, tightening your abs, your feet shoulder-width apart and facing forward.

2 Place your hands in a prayer position, and then touch your palms, without touching your chest.

3 Squat downward as if you were going to sit on a chair until your thighs are parallel to the ground.

4 Wait for few seconds at the bottom.

5 Return to your initial position squeezing your buttocks.

Tips

• Perform your first squats in front of a mirror in a manner to check your position and rectify if necessary.
• If you want to increase the intensity of your work, you may also consider adding hand weights.

Variations

There are several other types of squats that you can try out. Here are some of them:

2. Lunges

Why?

Lunges are important and complete exercises for toning your lower body, shaping your legs, and your bottom. They strengthen muscles in your thighs and also involve glutes, hamstrings, calves and core muscles. They also strengthen your hips.

How?

This exercise takes up space. So, make sure you have enough space around you.

1 Stand straight, tightening your abs, your feet shoulder-width apart.

2 Take a big step forward with one of your feet.

3 Bend on your knees. Your back knee should almost touch the ground. Your front leg should be at an angle of about 90 degrees, and your knee should not extend beyond the tips of your toes.

4 Wait for few seconds at the bottom.

5 Return to your original position by pushing back with your front leg, keeping your spine upright.

Tip

If you feel comfortable, then increase the intensity. To increase the intensity of your work, you may consider holding light dumbbells in each hand and/or using a step.

Variations

There are several other types of squats that you can try out. Here are some of them:

3. Bridge

Why?

Bridge exercise is a very effective exercise for your butt. The bridge exercise isolates and strengthens your glutes by engaging more muscle fibers. It also offers good benefits for your abs, your hips, and lower back.

How?

1 Lie on the floor on an exercise mat.

2 Extend your arms along your body, palms to the ground.

3 Bend your knees and put your feet on the floor (shoulder width) in front of you.

4 Lift your pelvis gently to form a straight line from your shoulders to your knees.

5 Wait for a few seconds, squeezing your buttocks.

6 Then, return slowly to the original position.

Tip

If you feel comfortable, then increase the intensity. To increase the intensity of your work, you may consider maintaining a weight on your lower belly or, for some variation of this exercise, to add weights to your ankles.

Variations

There are several other types of squats that you can try out. Here are some of them:

4. Hip Extension

Why?

Hip extension exercise is a very effective way to isolate and strengthen your buttock and lower-back muscles.

How?

1 Get on all fours on the floor.

2 Place your elbows on the floor at a right angle to your arms.

3 Lift one of your legs back while keeping a 90 ° angle until your knee reaches the level of your hips.

4 Wait in this position for a few seconds.

5 Return slowly to the original position.

6 Repeat this exercise with your other leg.

Tip

If you feel comfortable, then increase the intensity. To increase the intensity of your work, you may consider using light dumbbells on your ankle or a band.

Variations

There are several other types of squats that you can try out. Here are some of them:

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