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10 Most Effective Butt Exercises to Shape Up Your Body

10 Most Effective Butt Exercises to Shape Up Your Body

Everyone wants to get in shape as soon as they sense that summer is around the corner. However, shaping up means different things to different people.

While guys focus on losing a few pounds and buffing up their chest and arms, most girls and some guys like to sculpt the perfect derriere that will give them the confidence to strut around town in those tight new jeans. If you want to really target the glutes, you’ll definitely need some of these great butt exercises.

First thing’s first – structure your workouts

You can’t just do a few minutes of some random exercise when the mood strikes you, or do about 100 sloppy and quick repetitions before calling it quits. There are a couple of important concepts you need to understand before starting your workout:

  • You need about 3 sets of 2-3 exercises for a targeted body part.
  • You need a challenging weight; more than 12-15 repetitions and you are working on mostly endurance instead of growing muscles.
  • You need progressive overload to make muscles grow, i.e. adding weight, increasing repetitions, adding more sets, doing a more challenging variation or slowing down for each rep.
  • You can never fully isolate a muscle; other muscles will work in conjunction.
  • To develop a truly great butt, you need the legs to match.

I really recommend going with a full body workout three times a week, coupled with another 2-3 sessions of cardio like running, where you would add a couple of additional butt exercises at the end to really bring up this body part.

This will ensure that you don’t develop muscle imbalances which can both make you look a bit weird and affect your health. You can switch up the exercises you chose each training session.

Do 3 sets with a challenging weight, ideally something you can only manage for 10-12 repetitions, but going as high as 15-25 is acceptable if you can only use your bodyweight. Switch to harder variations, add weight, add repetitions, slow down or add 1-2 more sets when doing the recommended sets and reps gets easy.

1. Deep Squats

Deep squat

    When doing squats, particularly with only your bodyweight, it is best to go as low as you can while keeping your back straight, as this ensures maximum glute activation. The stance should be slightly wider than shoulder width or even a bit wider, depending on your build, and you should lower yourself down keeping a neutral spine.

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    To ensure that your knees don’t cave in and that your upper back doesn’t round, you can hold your palms together in front of your chest, which flares out the elbows. I

    ncrease difficulty gradually by holding a weight in front of the chest or doing one legged squats when the exercise becomes easy. You will get strong very quickly doing these, and they will help improve flexibility as well as overall core strength.

    2. Horse Stance

    Horse stance

      The horse stance or horse-riding stance is a staple of several different martial arts, and is a great way to build some strength and size in the thighs and glutes. You start by standing straight, and opening up your normal stance about a foot or two beyond shoulder-width on both sides, then you squat down as if you were going to sit back in a chair.

      Your thighs should be parallel to the ground. You’ll definitely feel the burn and will have to really focus on not giving up. Try to hold this position for as long as you can. Beginners should aim for about 15-30 seconds and gradually increase this period over time.

      Advanced practitioners can hold the position for 5-10 minutes.

      3. Step-up

      Step up

        Step-ups are a great dynamic exercise that really activates glutes and provides a good cardiovascular workout all in one. All you need a platform that is a little bit higher than your knees – somewhere around mid-thigh is good, but you can start out with a lower platform at first – e.g. a chair.

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        You step on it with one foot, raise your body up, and then bring the knee of your other leg up as high as you can, before stepping back down gently. You can make it a bit more difficult by holding small weights in your hands, or even something like a big water jug in front of you once you get stronger.

        4. Glute Bridges

        Glute bridge

          This one really hits the glutes hard, so be ready for some soreness afterwards. To perform the exercise you simply lie down on your back and, with your feet planted comfortably on the ground and knees pointed upwards, raise your butt off the floor until only your feet, backs of the shoulders and head are touching the floor.

          Make sure to push the hips as high up as you can and squeeze the glutes hard at the top. The exercise quickly becomes very easy, at which point you can straighten one leg and push off one leg at a time. You can also put some weight on your lower ab area, e.g. dumbbell or big water jug, and hold it steady with your hands.

          5. Rear Leg Lifts

          Rear leg raises

            Knelling on your knees and hands, with arms straight, you lift one leg off the floor and push the foot toward the ceiling. Bring the leg back down slowly under control and then alternate between legs.

            These can be a bit hard at first, and may cause you to cramp up a bit, so make sure you stretch properly afterwards. You can add some ankle weights or pinch a small dumbbell between your calf and hamstring to add some difficulty as you get stronger.

            6. Side Leg Lifts

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            Side leg raise

              Lying on your side – you should use some extra padding on the floor, like a thick folded-up blanket or a couple of yoga mats – you lift one leg up, then bring it almost all the way down slowly. Once you are finished on one side, switch to the other side. This is a great one for hitting some of the smaller muscles of the legs as well as the glutes.

              7. Cossack Lunges

              Cossack lunges

                These are a great way to improve flexibility and balance, while your legs and butt do some serious work.

                With legs about a couple of feet wider than shoulder-width, you shift your weight to one side, squatting down on that leg and keeping the other one straight. Once you hit the bottom position, you point the toes of the straight leg upwards, hold for a second, then put the foot back on the ground raise slightly and shift the weight towards the other side. You repeat the same on the other side and then keep alternating.    

                8. Fire Hydrants

                Fire hydrants

                  Start in a kneeling position, just like for the rear leg lifts, and then raise one leg to the side, keeping a 900 knee bend. Then you start rotating from the hip, making small circles at first and then wide swooping circles.

                  Do this for as long as you can, some 20-30 seconds at first, for three sets. This is a good exercise for opening up the hips, improving mobility as well as strengthening the glutes and some of the smaller muscles in the legs that are tough to target.

                  9. Full Bridge

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                  Bridge

                    Lying straight on your back with feet planted and knees up, place the palms of your hands on the ground at either side of your head, fingers pointed towards the shoulders, then begin to raise the entire body, pushing the feet and hands as you push the hips up.

                    This requires a decent amount of wrist and shoulder mobility, as well as some arm strength, but it is highly effective. It really hits the glutes, legs and shoulders, while at the same time stretching out the abs and upper body.

                    Hold the position for as much as you can – 30-60 seconds at first, but no more than 2-3 minutes as you don’t want too much blood rushing into your head for extended periods of time – then slowly go back down, and keep lying for another 60-90 seconds before getting up to let the blood flow readjust gradually.

                    This is a great finisher, and you can raise one leg up to add some difficulty.

                    10. Flutter Kicks

                    Flutter kicks

                      This is a great way to target the abs and the glutes, the two body parts every woman wants to shape up for the summer. Lying flat on the back, raise your legs off the ground to about 450, then push one up as you lower the other down, alternating them like this for as long as you can.

                      These are some of the best exercises for developing a full, round and firm butt that will turn heads, but you shouldn’t neglect the rest of your body or cardio work. There is no need to overdo it – with 3 training sessions a week and a focus on constantly improving, you’ll develop all the right curves in no time.

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                      Nemanja Manojlovic

                      Editor at MyCity Web

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                      Last Updated on September 18, 2020

                      7 Simple Rules to Live by to Get in Shape in Two Weeks

                      7 Simple Rules to Live by to Get in Shape in Two Weeks

                      Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

                      Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

                      1. Exercise Daily

                      It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

                      If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

                      Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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                      If you’re a morning person, check out these morning exercises that will start your day off right.

                      2. Duration Doesn’t Substitute for Intensity

                      Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

                      One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

                      This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

                      3. Acknowledge Your Limits

                      Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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                      Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

                      Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

                      4. Eat Healthy, Not Just Food That Looks Healthy

                      Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

                      The basic nutritional advice includes:

                      • Eat unprocessed foods
                      • Eat more veggies
                      • Use meat as a side dish, not a main course
                      • Eat whole grains, not refined grains[3]

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                      Eat whole grains when you want to learn how to get in shape.

                        5. Watch Out for Travel

                        Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

                        This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

                        If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

                        6. Start Slow

                        Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

                        If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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                        7. Be Careful When Choosing a Workout Partner

                        Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

                        My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

                        If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

                        I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

                        Final Thoughts

                        Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

                        Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

                        More Tips on Getting in Shape

                        Featured photo credit: Alexander Redl via unsplash.com

                        Reference

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