Glutes are your body’s largest and most powerful muscle group. These three muscles are critical to a woman’s strength, posture, confidence and movement.
Below are five of the best exercise for girls to shape their bum. You can perform these exercises at home or in the gym. The exercises are:
- Squats Lunges
- Side-To-Side Squat Jumps
- Lunge Jump (Advanced)
- Long Leg Lifts
Will these exercises help me if I’m out of good shape?
Yes, these five butt exercises will help strengthen your body. However, I recommend starting with 1-2 exercises per workout and performing fewer repetitions per set.
Remember if you begin to feel uncomfortable, stop and if you’re too sore for your next workout then you’ve done too much.
What equipment do I need for these exercises?
No exercise or weightlifting equipment is required. However, I do recommend having a good thick training mat for added comfort.
Dumbbells are optional as you advance to increase your workout load. But you may want to consider using ankle or wrist weights as well.
What should I wear during my workouts?
Wear light, flexible workout clothing such as leggings that does not restrict your movements or hamper blood circulation. These clothes should help you feel comfortable instead of focusing on a certain look or style.
How to do Squats Lunges
Lunges are the basis of most legs and glutes exercises.
- For this exercise, begin in a standing position, placing your hands on your hips.
- Lower down into a squat, making sure to keep your knees from passing on your toes.
- Return to starting position.
- Take a large step forward with your left foot, landing on your left heel, and lower down toward the ground. Allow both legs to bend to approximately 90 degrees.
- Return to your starting position.
- All of this counts as a single rep. Do this rep 15 times.
How to do Side-To-Side Squat Jumps
Stand with your feet shoulder-width apart and arms by your sides. Push your hips back, bend your knees, and lower until your upper thighs are parallel to the floor. Raise your arms until they are parallel to the floor. Pause, then jump as high as you can toward the right. Land, then jump back to start. This is a single rep; you have to do 15 of these.
How to do a Lunge Jump
This exercise is popular with sprinters, and it also helps you work on your butt. Note that this is high impact and not recommended for beginners
To perform this exercise, you stand upright with your feet shoulder-width apart. Step your right leg back into a reverse lunge, going as low as you can while keeping your back straight and making sure your left knee doesn’t go too far past the toe. Hold this lunge position for a three count then drive your right knee forward and upward. Again, this is one rep.
Bonus: For an extra challenge, you may also lunge by stepping down from an elevated platform. This increases your range of motion, which will result in greater glute muscle fiber activation and growth.
How to do a Step-ups
The step-up is one of the best butt exercises you can do to for additional strength, power, and balance in a unilateral fashion.
To do a rep, stand upright with one foot on a bench or stool, with your arms straight (you may use a dumbbell or two if you want). Push off your top foot and step up onto the bench (or step) with both feet. Step down onto one foot, keeping the other foot on the bench and repeat.
How to do Long Leg Lifts
Another leg related exercise for glutes is Long Leg Lifts. To perform, kneel with your left hand below your shoulder and left knee below your hip. Extend your top leg out on the mat and reach your top arm up. Lift your top leg as high as possible, then lower to ground. Repeat for 1 minute, then switch sides and repeat on the other leg. This is a single rep from start to finish.
How do to a deadlift
The deadlift is another compound movement that is fantastic for overall strength. They are also excellent for your hamstrings, bum and lower back. Proper form is key when performing the deadlift, as the improper form is harmful to the body, especially the lower back.
To emphasize, the glutes do not go too heavy on the deadlift. Instead, use weights that you can control properly, and squeeze your butt on the way up. Remember to keep the barbell close to your legs throughout the entire range of motion, with just the slightest bend in the knees.
Make sure that you don’t hyper extend your knees. For this routine, you will want to do three sets of 8 to 12 reps.
Frequently asked questions about these bum shaping exercises
No, this exercise will not make your butt muscles large. This is because you’re lifting only your body weight and performing several repetitions per set your legs will tone and not get bulky.
No weights is needed for this exercise, but I recommend using a quality yoga mat.
Remember that proper form is the most important aspect to concentrate on as you gain strength. Make sure to move your body smoothly through all of the movements described above.
No equipment is needed to start. Having a good exercise mat can help with your comfort.
30-60 seconds per set
2-3 times per week
It is possible for girls to shape their bum with these five great exercises at home and without having to buy any equipment. Remember: Be consistent and start slow — over training can make you overly sore and slow your results.
Disclaimer: This article is for informational purposes only. It is not medical advice and should not be used or interpreted as such. You should always consult a medical professional before making drastic changes to your diet and physical exercise