If you’ve got a bad case of booty envy and have been wondering how you too can get a nice firm, round backside, then stay tuned because I have the answer for you. The following 7 exercises, when performed regularly, will help you build some serious muscle which will create that firm round butt you’ve been hoping for.
Barbell Deadlift Hip Thrust
This is a great exercise for tightening your tail. Load a barbell, and position it on the floor right over your feet. Using an overhand grip and your hands a little wider than shoulder width, grab the bar. Without rounding your back, rise up from the waist and thrust your hips forward. Squeeze your posterior as you do so, and return the bar to the floor while keeping it as close to your body as you can.
Basic Dumbbell Deadlift
Performed the same way as the previous exercise, you can do this with hand weights which are lighter if a barbell is too heavy for you, or you don’t have one available. Either way, this move will tone your butt.
Single Leg Deadlift
Keeping your arms at your sides, lift your right foot behind you. Bend your knees so that your lower leg is parallel to the floor. While bending forward at your hips, lower your body as far as you can go. Hold for a couple of seconds, then return to the standing position. Alternate legs and repeat. This exercise can be performed with or without weights.
Single Arm Swing
Extend your hand straight out in front of you while holding a dumbbell. Bend your knees and hips until your back creates a 45 degree angle with the floor. Swing your arm and dumbbell between your legs. Make sure you keep your arm stiff and straight, then push your hips forward and straighten your knees, while swinging the dumbbell and your arm back up to the starting position. Repeat, changing hands, and using both hands if you need to.
Get down on the floor, lying on your side. Position your knees and hips to form a 45 degree angle. Keeping your heels together in constant contact, raise your upper knee as high as you can. Keep your lower leg on the floor, return to the starting position, and switch sides to blast your buttocks and tone your fanny.
Lie on your left side, propped up on your left elbow. Bend your knees 90 degrees in front of your body. With your right hand behind your head, bring your right knee up towards your chest, and your right elbow down towards your knee. Then extend your right leg behind you while pointing your toes and squeezing your rump. Do 10 or 15 reps, switch sides and repeat.
A basic Barre exercise, the plié squat is a great exercise to tone your butt. Standing in front of a stable counter or chair with your feet approximately shoulder width apart, turn your toes out. Place one hand on the back of your chair or counter, while simultaneously raising the other above your shoulder. Keep your elbow close to your head, and push up onto the balls of both feet with your knees slightly bent. Straighten legs and repeat, then switch sides.
Photo by: Steve Snodgrass is licensed under CC BY 2.0
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