It seems that there is an obsession among girls today with having a perfect butt. The Instagram is full of girls with perfectly toned, rounded, and lifted butts. However, a big butt is not only visually great, but it is great for our health as well.
In fact, there have been many studies that proved that having a big butt is actually good for your health. Researchers from Oxford University discovered that women with bigger butts and thighs have a lower risk of the obesity-related condition, such as diabetes, and heart diseases.
So, if you too want to have a perfectly shaped, lifted, and rounded butt, these 6 effective and easy exercises are excellent for you!
1. Donkey Kicks
An easy, but effective exercise. Get down on your fours. Place your knees under your hips, and your hands under your shoulders. Keep your left leg flexed on the floor, while lifting your right one until it is parallel to the ceiling (to a 90-degree angle). Then, start squeezing your butt muscles. Then, bring back down your leg but don’t touch the floor. Repeat 10-12 times. Then switch to your other leg and repeat the exercise for 3 sets on each leg.
2. Bulgarian Split Squats
This exercise can feel a bit weird, but it is a very effective exercise. Take a chair and place the top of your right foot on it. Your left leg should be placed at lunge-length in front of you. At a lunge position, start lowering your body until your left knee is parallel to the floor and your right knee almost touches it. If you would feel more comfortable, try using dumbbells.
3. Walking Lunges
For this exercise you can use dumbbells, or not, it’s up to you. Stand straight, your feet should be at width apart with your shoulders and keep your hands down by your sides or at your hips. Make one step forward with one leg and move down until your back knee almost touches the floor all the while keeping your chest and torso upright. Then bring forward your back food and stand up. Repeat the exercise using the other leg. Do 3 sets of 10-12 repetitions on each side.
4. Glute Bridges
This is a simple and great exercise. Lie flat down on your back. Bend your arms and knees at your sides or keep them clasped on your stomach. Then, lower your back, lift your butt, and squeeze the muscles in your butt. Remember to keep your abs tight and then start lifting your body until your knees are parallel with your hips. Hold in this position for 4-5 seconds. Do 3 sets of 10-12 repetitions.
5. Sumo Deadlifts
You’ll need a barbell or a dumbbell for doing this exercise. Your feet should be wide apart with your toes pointed out. Place the barbell next to your feet. Then, while bending down your knees, reach for the barbell. Keep your chest and back straight. Then, press through your feet and start thrusting your hips forward and squeezing your butt muscles at the same time.
6. Swimmers
This is the toughest exercise among the other 5, but it is very effective. While lying down on your stomach, reach forward your arms a few inches above the ground with the palms facing down. Squeeze your glutes hard while raising both your legs off the ground. Then, lift your right leg and left arm into the air, just like you are swimming. Repeat the process using the other side of your body. Switch back and forth fast. Do 3 sets, 45 seconds each.
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