Healthytalk8 OVER VIEW
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Exercises are the best way to give your butt and thighs a good shape, as well as this topic, is for both boys and girls.
The butt is a very important part of our body (it is not just for sitting) whose strong or good-looking enhances our personality a lot.
These exercises for the butt you can easily perform at home, without weight, or with dumbells.
Here are 10 exercises for the butt that help you make your butt look great and strong.
Glute Bridges
This exercise strengthens your posterior chain and plays a role in increasing your lower back strength and core stability (1).
Glute bridges are generally safe for people with chronic back pain and can also aid in pain management (2).
You can do this exercise with dumbbells, rods, or without weight.
How To Perform
- Lie on the ground with your back and your feet should be 12 inches (30 cm) away from your butt.
- Raise your butt up and form a straight line from your knee to your shoulder. squeeze your butt as you move up.
- Hold for 2 seconds and lower your hips back to the ground. (one rep)
- Lower the hips to return to the starting position.
Squats
When you squat, the main muscle of your butt (gluteus Maximus) target which is responsible for the shape of your butt.
The Squat is strengthened your legs muscle, and core, and also improved blood circulation, which helps heat up your body faster, and makes your everyday movement easier.
How To Perform
- Stand upright and keep a distance of 30 -35 centimeters between the legs. and your hands should be on your hips or in front of you.
- Slowly push your hips back into a sitting position while bending your knees.
- The waist should be straight and the neck should be upward.
- knees should be bowed at a 90-degree point. Then, wait in this position for 2–3 seconds and gradually lift back up into the beginning position.
- Do this daily for about 10-15 minutes.
After performing the exercise, squeeze, and contract that muscle. and this exercise is best for both legs, and butt shape.
Donkey Kickback
Donkey kicks can boost your bum. Same with other glute-centered activity exercises your glute muscles can improve strength, immovability, and shape.
It successfully strengthens your lower back muscles. Beside your hips, it’s the essential muscle that helps support your spine.
How To Improve
- Place your knees under hips and shoulders a hip-width apart. Position your hands just below your shoulders.
- Lift your right knee off of the ground. Push your right heel backward and slightly upward toward the ceiling, straightening your leg.
- Return your starting position. this is one rep.
- Do 2-3 sets of 20-30 reps on each leg.
NOTE: Whenever you lift your leg, squeeze your butt.
Hip Thrusts
This exercise is one of the best, most popular, and most recommended exercises for Butt shape and strengthening the glutes (3).
How To Perform
- Require a flat bench, and lying down in corner of the bench. and should remain a little below your shoulder blades.
- After that, your feet will remain forward to your knee (not be too far forward or too far back).
- Now lift your hips in a full range of motion, basically, the shoulder, pelvis, and knee make a straight line, which means your repetition is complete.
- Now squeeze your glute muscle, breathe out, stay there for 2 seconds, and then release it slowly.
- Complete 8–12 reps of 2–3 sets.
You can try with some weight, put the weight on pelvic bone.
Straight Lunges
Lunges are also a favorite exercise for most people. and also work other muscles including your hamstrings, quads, and calves.
You can also do walking, the difference b/w stationary, and walking lunges is that in walking lunges you have to walk from one place to another place.
In stationary lunges, you have to stand in one place and do lunges.
How To Perform
- Stand with right and left feet in a divided distance and keep a distance of 2 to 3 feet at the base of your feet.
- Fold the knee and bring it to the bottom of the body and keep the other knee a few inches above the floor.
- Push into your heel and squeeze your glutes to lift your body back to starting position. This is one rep.
- Repeat for all reps before switching sides. make sure the weight should be evenly distributed between both legs.
Fire Hydrant
The fire hydrant is an incredible exercise for strengthening your gluteus Maximus.
It can help your glutes look more shaped and sculpted. strong glutes improve your posture, decrease the risk of injury, and basically strengthen your basic step (3).
How To Perform
- Start on your hands and knees. your hands should come under your shoulder and your knee should come below your hips. Tighten your core and look down.
- Lift a knee and raise it as much as possible, when it is raised at maximum, squeeze your glute muscle, and breathe out.
- Place down your knee back again without letting it touch the floor lift it again and breathe out.
- Do 2-3 sets of 20-30 reps. Repeat with the other leg.
Feel each and every repetition, contraction. and the more repetition you do, the better you will see the result.
Side-lying abduction
The side-lying hip abduction is one of the best exercises for working the gluteus medius (4).
Studies also show that engaging in hip abductor exercises for just 3 weeks helped relieve runners’ knee pain (5).
How To Perform
- Lie down on one side on the ground as shown in the picture with legs that should be stacked straight.
- Squeeze your glutes and lift your feet up. hold for 1 – 2 seconds and return to the beginning position.
- Flip over to your opposite side and repeat the process with your other leg.
- Complete 2-3 sets of 20 to 25 reps.
Along with the doctor’s advice, it has also been said that side-lying hip is safe during pregnancy and studies have found that this move provides relief in hip pain in pregnancy (6).
Learn More – Ideal Exercises During Pregnancy
Sets Ups
For this, you will require a platform like a chair, secured box, or bench. Whose height will be about your knee level?
- Put one foot above the box and with the help of the foot only go up and straighten your knee, squeeze your glute muscle, and breathe out. this is one rep.
- Come down slowly, balance, up, and in a very controlled way breathe out, and squeeze your glute nicely.
- Do this performance 20-25 reps of 2-3 sets. then switch steps.
Don’t put that foot upward while performing this whole set.
BOTTOM LINE
After performing the exercise, squeeze, and contract that muscle. and this exercise is best for both butt and legs.
Lunges are also a favourite exercise for most people. and also work other muscles including your hamstrings, quads, and calves.
