Effective Butt Exercise

Who doesn’t want to own those firm rounded butt? We have listed some exercises to keep those butts firm and well rounded.

Hip Thrust Using Barbell

Equipment Needed: Barbell, Bench

Sit on the ground with your back against a bench. Place your fit in front of you, and the barbell in your lap. Raise the barbell by pushing your hips upward until your body forms a straight line with your shoulder and knees then slowly go back to your starting position. Repeat 6-20 times.

Back Extension Pad Booty-Shaping Exercise

Equipment: Back Extension Pad

Begin by standing and leaning forward on a back extension pad, with your toes out and knees bent. Reach down as possible while maintaining your back flat. Pull up by pushing your thighs into the pad. Remember to keep your back straight at all times.

Lunge With Arm Reach

Start by standing with your feet apart (approx. 1 foot apart) and your arms extended in front of you at chest height. Using your right foot, step forward and shift your weight in your right leg, then lean forward at your waist, letting your right knee touched your chest. Pull your body back to the standing position. Repeat 5-10 times, then change leg position.

Bench Step-Up

Equipment: Bench and dumbbells

Hold the dumbbells on both hands while standing straight. Put one feet on top of the bench, and pull yourself up to step both feet on the bench. Step down using your one foot and let the other one stay on top of the bench.  Repeat 10 times, then shift legs and repeat 10 times again.

Jumping Jacks on the Floor

Equipment: Mat

Lie down on your stomach. Imitating the “jumping jack” position, move your hands and feet together for 30 seconds. Repeat 3 times.

One Leg Squat Exercise

Equipment: Chair

Sit on the edge of the chair with your arms crossed, right foot placed on the floor while the leg is 8 inches elevated from the floor. Pull yourself up while firmly pressing your right heel on the floor, and shift your glutes backward as you stand up. Try to balance for 3 seconds then slowly go back to your starting position. Make 2-4 sets on each legs.

Quadruped Position Hip Extension Exercise

Equipment: Mat

With your hands and knees on the floor, and your shoulder leveled to your body, your hands should be pointing forward. Slowly lift your left leg up, without arching your body. Return to your starting position and repeat 10 times. Then do it with your other leg.