Not every subject is a pleasant one to discuss, but we’re going to focus on something that has the potential to be a bit uplifting. Plain and simple, if your butt isn’t sitting as high as it used to, or it’s relatively flat and less than perky, then you might want to give that booty a boost. We are here to let you in on the best exercises you can include in your workout that will lift your butt and firm up your backside. The end result will be amazing, and definitely worth your work. Read on to learn more about the most productive exercises to lift your butt.
Toning your butt and lifting it to the way you want it to look will take hard work and dedication. Consistency is key, and according to Livestrong, it can take four to six weeks to start seeing any light results. Keep in mind that it can be close to 26 weeks to a year or even longer for your butt to get larger. Focus on the prize and the information and plan we have.
Now let’s get started. “When looking for workouts to lift the butt, you want to focus on building the muscles in the butt, primarily the gluteus maximus and gluteus medius,” Matthew Scarfo of Lift Vault, a NASM-certified CPT-OPT, CES, PES, FNS , and Precision Nutrition Pn1, tells Eat This, Not That! “You can do this with heavy lifting and movements that challenge the full range of motion of the hip so you can target all parts of this muscle system.”
Scarfo particularly suggests the following exercises, saying they “are some of my favorite workouts for building your butt.” Maintain a nutritious diet, and include this targeted workout in your exercise regimen. And next, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Squats are crucial for a firm, strong butt. Ten to 15 reps of 3 to 4 sets is a good place to start (via prevention).
“Squatting is one of the best ways to help really load up your glutes for building the muscle,” according to Scarfo. “When it comes to working your glutes, you might even consider doing a heel-elevated squat or wearing squat shoes to really increase the glute engagement in the motion.”
On top of that, Scarfo tells Eat This, Not That!when performing squats, you should “focus on using short sets with intense reps and good form to build strength and size in your butt.”
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Hip thrusts should absolutely be part of your regimen. Start with 3 sets of 12 reps, and gradually increase until you get to 20 (via healthline). Feel free to add some dumbbells in when you feel you can, in order to reach your goal faster.
“The hip thrust involves putting your shoulder on a bench or box and using your glutes to push your hips up, bringing your body into a table-top position,” Scarfo says. “The full movement requires using your glutes to drive your body, so you can really get engagement into the entire muscle system.”
To get the most out of the exercise, Scarfo explains that it’s best to “pause at the top of each rep to focus your strength, before bringing yourself back down with control.” Beyond that, Scrafo notes that “you can do this exercise using bodyweight only, but feel free to add a barbell with weight for more of a challenge.”
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Kickbacks are essential for your mission. Perform 12 to 20 reps on each side, then repeat 3 times (via healthline). “You get the most adaptation from this movement if you do them with low weight or resistance for a lot of reps to build the muscle and help it stay engaged at rest,” Scarfo explains, while bringing up kickbacks are another great exercise for giving your glutes a great workout.
“The movement here is simple, and you can do it kneeling or standing,” Scarfo says. “Point your toe, and bring your leg back, pulsing at the furthest reach of your range of motion. Kickback 12 times per side, then switch. If you can do 12 pulses without issue, add a band or light weight using a cable machine to maintain the challenge, but don’t go too heavy that you’re excused by the last rep and sacrifice form. This workout should burn, but not bring you to failure.”
To find out more about how to get a toned tush, be sure to read Secret Exercises To Keeping A Toned Butt After Your 20s, Trainer Says. Then, don’t forget to sign up for our newsletter for more of the latest mind and body news.
Desirée O is a freelance writer who covers lifestyle, food, and nutrition news among other topics. read more