The comeback of 'Skinny Jeans' has ensured that more women and men are now focused on toning, tightening, and lifting their butts. However, a shapely backside does more than make your jeans look great.
Your butt muscles- the gluteus maximus, gluteus medius, and gluteus minimus-- are connected to your leg and lower back muscles and they help legs move in all directions and stabilize the back.
If you weren't born with a chiseled derriere, don't fret! Try this top 10 butt exercises by Mike Jackson - Nutritional Consultant and Physique Transformation Specialist to help you get toned and sexy butt.
Exercise for a sexy butt # 1: Squats Squats work almost every muscle in your lower body; particularly the glutes, quads, and hamstrings. Squats shapes and strengthens the gluteus maximus -- your biggest butt muscle. In addition, quads and hamstrings are worked as knees flex.
-Stand with feet shoulder-width apart- widen your stance to tone the inner thigh muscle (adductor)
-Slowly lower your hips- don't let knees extend past toes
-Squeeze glutes and rise to starting position
-Keep your back straight during the entire move
There are several variations of a basic squat. For example: use dumbbells or barbells to increase intensity and include your upper body in the workout. Rather than lowering into a squat, jump explosively and land in squat position. While in squat position, slowly raise 1 leg behind your body and extend arms forward. Return to start position and switch sides.
Exercise for a sexy butt # 2: Lunges Lunges exercise the same muscles as squats, but lunges make the gluteal muscles work harder to slow your body as you lower down. What's more, lunges require more stability, which engages the calves and lower back muscles.
-Stand with feet hip-width apart
-Hold a dumbbell in either hand; if desired
- Take a big step forward with your right leg
-Bend both knees to slowly lower your body
-Don't bend knees more than 90 degrees and keep the front knee aligned over your front ankle
-Step back to start position and repeat with left leg
For explosive lunges: jump and switch legs in midair.
Exercise for a sexy butt # 4: Bridges Without any equipment, you can tone your glutes, rectus abdominus, erector spinae, hamstrings, and adductors.
-Lie on your back with knees bent and feet flat on the floor. -Slowly lift your spine, 1 vertebrae at a time, starting at your butt. -Tighten glutes and hamstrings to create a tight line from shoulders to knees. -Slowly lower your back to the floor.
Exercise for a sexy butt # 5: Running or walking -- on Hills These cardio exercises lift your butt while simultaneously releasing endorphins that lift your mood. Running and walking also burn calories and trim flab from your backside.
Running a mile burns about 100 calories and walking a mile burns around 80. However, the faster you run the more calories you'll burn. People who carry more weight also burn more calories because they exert more effort. For the ultimate butt lift, add a few hills to your running or walking workout. Hill workouts help burn away calories faster, too.
Exercise for a sexy butt # 6: Brazilian Butt Sculptor Brazilian women are known for their beautiful curves and with this fast workout, you can firm your butt and tone your thighs to get enviable curves, too. All you need is a stability ball.
-Lie face down on the ball with palms and toes on the floor -- the ball should be supporting your pelvis.
-Flex glutes and lift your legs as high as you can.
-Hold position for 1 count, then bring feet together for 1 count.
-Separate legs and lower them to the floor.
Exercise for a sexy butt # 7: Barbell hip thrust The barbell hip thrust takes bridges and your butt to a whole new level.
-Sit on the ground with your shoulders against a bench and knees bent.
-Place a barbell with the desired weight across your lap -- if the barbell isn't padded, use a folded towel for cushioning.
-Raise the barbell by flexing your glutes and pushing up.
-Rise until your body forms a straight line from shoulders to knees.
-Slowly lower hips to the floor.
Exercise for a sexy butt # 8: Resistance band crab walk Get ready to feel the burn in your gluteus maximus, outer thighs, and ab muscles! The resistance band crab walk boosts your booty by toning and shaping gluteal muscles.
-Stand with both feet on the exercise band.
-Cross the band in front of your legs and hold the ends.
-Keep your back and legs straight, and shoulders back.
-Take 1 step sideways with the right leg.
-Bring your feet back together, then step sideways with the left leg.
Exercise for a sexy butt # 9: Kneeling glute lift with pulses Here's another exercise from the ever-popular Brazilian Butt lift workout program:
-Kneel down on all fours.
-Raise the left knee -- keep it bent -- until it forms a straight line with your back.
-Lift the knee several inches higher using a pulsing motion.
-Lower the left knee to the ground and repeat with the right leg.
Exercise for a sexy butt # 10: Straight-leg deadlift Heard about the "bum smile"? It's the line where your bum meets your hamstrings. Straight-leg deadlifts target that area to define your "smile."
-Hold a dumbbell with either hand in front of your thighs -- keep arms straight.
-Stand with feet shoulder-width apart and knees slightly bent.
-Bend your hips -- not knees -- and lower your torso until it is parallel with the ground.
-Flex glutes, thrust hips forward, and raise your torso to start position.
For added difficulty: balance on one leg during the exercise.
