It seems that women nowadays are obsessed with having the perfectly lifted and rounded butt. Is this a bad thing?
According to researchers from Oxford University, women who have bigger butts and thighs have a lower risk of obesity-related illnesses such as diabetes and heart disease.
“The protective properties of the lower-body fat depot have been confirmed in many studies conducted in subjects with a wide range of age, BMI, and co-morbidities,” the researchers wrote in the International Journal of Obesity.
Of course, you should love your body in all sizes and shapes, but if your desire is to have a perfectly toned, muscular, lifted and rounded butt then here are 6 excellent exercise for you that will get you the results you want.
1. Donkey Kicks
A simple and effective exercise. You need to get down on all fours. Then, place your knees under your hips and your hands under your shoulders. Lift your right leg at an angle of 90 degrees until it is in a parallel line with the ceiling. Keep your right foot flexed while squeezing your butt muscles. Your left leg should stay still during the process. Then, repeat the process with your left leg.
2. Bulgarian Split Squats
This exercise could feel a little bit weird for you, but it is very effective. Grab a chair and place the top of your right foot on it. Get your left leg in front of you at a lunge-length. Then, lower your body at a lunge position until your right knee almost touches the floor while your left knee is parallel to the floor. Then repeat the exercise with the other leg.
Even though this is a difficult exercise, it is extremely effective. While laying down on your stomach, lift your legs off the ground and squeeze your glutes as much as you can. Then, with your palms that are facing down a few inches above the floor, reach your arms. Lift your right arm and your left leg into the air as if you are swimming. Repeat with your other leg while rapidly switching them back and forth.
4. Sumo Deadlifts
You will need a barbell or a dumbbell for this exercise. Also, you should probably watch some video in order to do it well. Begin with your feet placed wide apart, your toes should be pointed out, and the dumbbell should be placed next to your feet. Bend your knees and while keeping your chest and back straight, reach down for the dumbbell. Slowly bring the weight up to your hips while thrusting them forward and squeezing your buttocks. Finally, slowly bring the weight down and repeat the process for 4 sets of 8-10 repetitions.
5. Glute Bridges
This one is a simple one. Lie on your back with your arms clasped on your stomach or at your sides and your knees bent. Then, lift your upper thighs, your lower back and your back off the floor while squeezing your butt muscles. Keep your abs tight and lift your body until your knees are parallel with your hips. Hold this position for a few seconds. Repeat it for 3 sets of 10-12 repetitions.
6. Walking Lunges
Stand with your feet apart at shoulder width and place your hands down by the sides or at your hips. Then, make a step forward using one leg and start descending until your rear knee almost touches the ground. While doing this, be careful to not let your front knee extend beyond your toes. Also, keep your chest and torso upright. Repeat the exercise with the other leg. You should repeat this exercise for 3 sets of 10-12 repetitions on each leg.