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10 exercises to build your booty

Posted on Wednesday, October 27, 2021
Written by Live Life Get Active
Category: Fitness

It’s time to work on that summer booty!

Whether you are wanting a plump bum or to look better in your jeans, there’s plenty of ways to tone and tighten in time for the warmer months.

And what muscles make up your booty? The glutes of course! Or as they are scientifically known…  the gluteus maximus, gluteus medius and gluteus minimus.

But why are the glutes important?

When it comes to your overall strength, it’s crucial to have strong glutes. In fact, they are the muscles that help your posture by keeping you upright and strong, they improve the range of motion you have when you move and they also give you more power when you workout.

Plus, strong glutes can also reduce back and knee pain as well as prevent injury in areas like the pelvis, hips and hamstrings!

But remember, strong glutes don’t always mean big ones. While you might not grow your bum by working the glutes, you should always be aiming to strengthen it.

With that in mind, here are 10 butt exercises to tone and tighten your glutes. Also don’t forget that many of these can be enhanced with a resistance band or hand weights.

1.   Squat

With your feet hip width apart, lower your booty into a squat position then push through your heels and bring yourself to standing. Don’t forget to squeeze your glutes when you are fully upright!

For a little bit extra, you can make your squats into squat jumps which will get the heart pumping and your butt working even harder.

2.   Wide squat

Unlike a regular squat, a wide squat is done with your feet further apart that hip width and your feet turned slightly outward. Like the previous exercise, bend your knees into a squat keeping your upper body straight then rise to standing keeping your glutes engaged.

3.   Single leg squat

Simply do what you would with a regular squat just lift your leg off the ground. Because this is an unbalanced position, single leg squats engage muscle fibres that help with balance – muscles that are often left out in other exercises.

4.   Reverse lunge

Standing hip distance apart, extend one leg behind you placing your toes on the ground. Bend the back knee to a 90 degree angle and keep the front foot firmly planted on the ground. Then, straighten your back leg and repeat on both sides.

Like squats, if you really want to get the heart pumping you could add to this by turning them into jump lunges.

5. Side lunge

This is similar to a regular or reverse lunge, but instead of extending your leg to the back or front you extend it to the side. Start standing with your feet together,  then lunge to the side pushing your bum behind you and keeping a straight back. Push through your lunging foot and bring yourself back to standing. Rotate evenly on each side.

6. Double or single leg deadlift

With a slightly bent knee, stand on one leg and raise the other leg backwards, hinging forwards at the hips. Once your body and leg form a flat line, use your glutes to bring yourself back to standing. Repeat on both sides.

7. Clams

Laying on the ground on your side, prop yourself up using the arm on the ground and position your knees at a 90 degree angle. Keeping your feet pushed together and one knee on the ground, raise your top knee and pause. With clenched glutes and abs, lower the knee and repeat. Don’t forget to do both sides!

8. Glute bridge

Laying on your back, bend your legs with your feet flat on the floor hip-width apart and arms by your sides. With a deep breath out, engage your glutes and push through your feet to lift your hips towards the sky. Hold at the top, then lower. You can also do this with a leg raised, that’ll really engage your bum!

9. Four point kneeling heel lifts (donkey kicks)

In a four-point kneeling position with both your knees and hands on the ground, bend one leg with your foot flexed, parallel to the ceiling. Raise your leg, keeping your back straight and leg bent. After you’ve worked one side, switch to the other.

10. Superman

For the superman exercise, start laying on your tummy with your arms and legs  stretched out. With your head facing towards the floor and keeping your neck stable, raise your arms, chest and legs towards the ceiling (make sure your hands and feet remain pointing to opposite sides of the room). Hold the position then gently lower. Remember to squeeze your glutes!

 

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References

Methodist health System: https://bestcare.org/news/3-reasons-strong-glutes-are-important

Muscle Therapy Australia: https://www.muscletherapyaustralia.com.au/single-post-c18co/2016/10/30/7-reasons-to-strengthen-you-glutes-and-how-to-do-it

Port Melbourne Physiotherapy: https://portmelbournephysio.com.au/on-the-go-glute-workout/

Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/weight-training/sls-20076904?s=11

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