Anyone who has worked for a sculpted butt will tell you that it is not an easy task. But contrary to popular opinion, you don’t have to go to the gym, or to invest in expensive equipment, to have a productive butt workout session. You can perform most of the exercises that target the glutes at home without any equipment.
Tips for an Effective Butt Workout
If you want to make the most of your workout session, choose exercises that target the three main butt muscles. Your choice of activity is critical in strengthening your butt muscles. For instance, while regular squats generally help many leg muscles, they may not be the best for your glutes. They instead work well in strengthening hamstrings and quads, which means minimal benefits for your butt.
In addition to picking the right exercises, make sure to perform them slowly and intentionally. You do not want to hurt your lower back as you work your glutes.
Why Should You Work Out Your Glutes?
Butt exercises can do more than improve your physical appearance. Did you know that most of your daily movements rely heavily on your glutes? From walking around to lifting heavy items, the glutes are essential in many bodily movements. Additionally, strong glutes protect other parts of your body such as the hips, back, and core.
Some of the best butt exercises are:
The Single-leg Glute Bridge
From its name, you can tell that this is a butt-focused exercise. It is one of the best when it comes to shaping your butt and strengthening its core muscles. To do it, first lie on your back. With your feet firmly on the floor, bend your knees and stretch one leg. Exhale as you bring your hips up towards the ceiling while at the same time squeezing your butt. Relax, lower your body towards the floor but don’t let your glutes touch it. Repeat with the other leg.
The Hip Thrust
This exercise is particularly useful as it forces the gluteus muscles to work against gravity. To perform it, find support for your back. This could be a bench, bed or couch. Lean against it, but ensure that your lower shoulder blades are just at the threshold of the surface. Bring your knees and chest to the same level, and bring feet below the knees. With your knees bent, try to lift your hips off the ground by pushing using your heels.
Conclusion
Working your butt need not be such a difficult task. As long as you choose the right exercises and perform correctly, you should start seeing positive changes in your glutes soon enough. Try the two activities suggested here; you will love their effectiveness.
