Booty Exercises For Every Age and Stage

Booty exercises are some of the most important aspects of achieving an effective workout. For most people, especially women, booty exercises are important because we want our backsides to look good. We won’t lie, trying to stay motivated during this time is difficult especially if you’re feeling anxious.

However, keeping yourself fit in this lockdown period is as important as staying indoors. It’s also important to incorporate these booty exercises into your routine to avoid sitting on your butts all day long. We need muscle in order to maintain and achieve a firm-looking rear-end.

Gyms are closed and outdoor activities are limited. However, it does not mean you and your fitness routine have to stop too. Fortunately, there are some challenging, but simple exercises you can do from home that will keep your booty strong and firm.

There is a misconception that squats are the most effective way to work the muscles in the butt. But this is not always the case. The issue is that we end up sitting far too often nowadays. When you don’t use your glutes, you allow them to enter into atrophy and get weaker and smaller.

Booty Exercises You Can Do At Home

Your behind is not as simple as it sounds, which is why your booty exercises need to be diverse. Your glutes need to be worked in a variety of ways. In fact, your glutes are composed of three separate, distinct muscles, namely, the gluteus maximus, gluteus medius, and gluteus minimus. Most of the action of the buttocks is done by the biggest and most well known of the butt muscles, the

What does this muscle do? It is responsible for extending the hip and externally rotating it. This means straightening your trunk from a bent-over position or straightening out your leg and bringing it behind you. Experts state that the gluteus maximus is also involved in turning your leg out to the side, called external rotation. Your gluteus medius muscles are located on each side of the butt and are mostly responsible for abducting the hip. They also help move the leg away from the midline (kicking your leg out to the side) and externally rotating the hip as described above.

Your gluteus medium is involved in many movements and can be the cause of a variety of injuries. Tons of research has gone into its involvement. All of the glute muscles are very important for walking and running, but the gluteus medius is particularly important for these functions. This muscle is commonly very weak in the average person.

The gluteus minimus is a deeper muscle and is the smallest of the glute muscles. It is located on the side and top of the butt underneath the gluteus medius. This muscle is also involved in abducting and rotating the leg.

Do Squats Work?

Booty exercises are needed to challenge your glutes in a variety of ways from different directions and angles. Whilst squats are very effective and should be done by everybody daily. Contrary to what many people think, they are not the most effective exercise you can perform to strengthen the glutes. You don’t want squats to be your only booty exercise, because you might end up growing your quadriceps (thighs) more than your glutes. You will get bulkier thighs, without the butt you were working hard to achieve.

They are an important addition to any workout because they’re a compound exercise. Squats work in several muscle groups at once, not just the glutes. If you enjoy squatting, then keep doing them because they’re highly beneficial. However, if your goal is to achieve a perky butt, there is so much more that should be done to directly and solely hit the glutes.

Booty Exercises That Work

You don’t need to lift heavy weights to achieve a firm and perky butt either. You just need to know what the right booty exercises are. Instead of focusing on too many squats, try incorporating hip thrusts and bridges to effectively strengthen the glutes. These are isolated exercises that do not put the quads into action as much as squats do.

These exercises start at a position of flexion of the hip with the knees bent and work toward the extension of the hip. These booty exercises effectively hit the glute muscles and not the quads. However, squats work in the opposite way. You also need to focus on glut-heel connection. This means making sure that most of the weight of your body is in your heels. This activates the glutes more.

For example, when performing a bridge, you can place your toes on a block to make sure that the majority of your weight is pushed through your heels. The same goes for hip thrusts, squats, etc. Dig your heels in and take the load off the front of your foot.

Learning To Do Booty Exercises Correctly

When starting out, it’s important to know how to warm up correctly and add the appropriate amount of resistance. It’s best to do some light cardio just to get your heart rate up first. You also need to concentrate on keeping good posture, by maintaining a neutral straight spine when performing booty exercises.

Better yet, remember to squeeze your butt the whole time, not just during these booty exercises. We mean that you need to keep your butt squeezed even when walking. It’s great to keep the mind-muscle connection switched on at all times and to keep every muscle squeezed nice and tight. Eventually activating your glutes will start becoming second nature.

Just like having a strong core is important, having a strong butt is too. The stronger your butt becomes, the less your knees and back will hurt. You will feel stronger and more capable in every area of your life. All the booty exercises below can all be progressed and made more difficult by adding weight, a TheraBand, or repetitions. You can also do variations of the exercises.

Standing Lunges

These are great for booty exercises because they tone the muscles in your buttocks, thighs, and hamstrings. It also improves your balance and gives your core muscles a proper workout.

How-To:

1. Stand up straight, feet hip-width apart with toes pointing straight ahead.
2. Keep your hands on your hips.
3. Take a large step forward with your right leg.
4. Slowly bend your knees until both legs are nearly at right angles. The right knee should not extend over your toes and the left knee should not touch the floor.
5. Hold this position for 3 seconds. Then step back to the starting position.
6. Repeat 8-10 times with the first leg, and then switch legs.

Along with standing lunges, you can try simple backward lunges, simple forward-stepping lunges, gliding balance continual lunges, lateral lunges, and multidirectional lunges with arms.

You can even perform lunges with dumbbells or with a medicine ball to add additional resistance.

Lying Side Leg Raises

These are effective booty exercises that tighten and tone the muscles in the butt, thighs, and hips. It also benefits the lower abdominal muscles. In addition, it lowers your risk for back injuries, back pain, and back strain while performing other exercises.

How-To:

1. Lie on your side with your legs extended out straight.
2. Place your lower arm under your head and rest your upper arm on your hip.
3. Raise your top leg, while keeping your hips steady and both legs straight.
4. Keep raising your top leg up in the air until you feel tightness in your outer hip.
5. Move your leg upward and downward 15-20 times.
6. Switch sides and do the same with the other leg.
7. Do this exercise every other day to let your muscles recover.

Step-Ups

These simple resistance booty exercises target the muscles in your legs and buttocks. They mainly target the quadriceps, hamstrings, and gluteal muscles. In addition, it improves your balance and reduces your risk of lower back pain.

How-To:

1. Place a sturdy step or bench in front of you.
2. Stand in front of the step or bench with your back, legs, and arms straight and your feet hip-width apart.
3. If you want, you can hold weights (barbells or dumbbells) in each hand with your palms facing your body.
4. With an exhale, step onto the center of the bench with your right leg and straighten it.
5. Keep your left leg behind you for balance.
6. Inhale and slowly bend your right knee. Then step back down to complete one round.
7. Do 5-10 rounds with one leg. Then switch to the other leg.

Lying Hamstring Curl With Stability Ball

As we said, you need to keep your booty exercises simple but interesting. This exercise focuses primarily on the gluteus maximus and hamstring muscles. Along with toning your legs and buttocks, this exercise works out your abdominal muscles. It is also good for your lower back.

How-To

1. Start by lying flat on your back with an exercise ball under your heels. Place your arms by your sides for support.
2. Slowly pull up your hips, with your knees slightly bent, and hold your hips up throughout the entire exercise.
3. Dig your heels into the ball and slowly roll the ball toward your body as you bend your knees.
4. Slowly return to the starting position to complete one rep.
5. Do 3 sets of 10 to 15 repetitions, once daily.

Sun Salutation

The Sun Salutation, also known as Surya Namaskar, consists of 12 yoga postures. The different poses stretch, compress, and tone all of the body’s major muscles. A complete exercise in itself, the Sun Salutation benefits both your physical and mental health.

The Sequence Of Yoga Poses In The Sun Salutation Is:

1. Salutation pose (Pranamasana)
2. Raised arm pose (Hasta Uttanasana)
3. Hand-to-foot pose (Padahastasana)
4. Equestrian pose (Ashwa Sanchalanasana)
5. Mountain pose (Parvatasana)
6. Salutation with eight limbs (Ashtanga Namaskara)
7. Cobra pose (Bhujangasana)
8. Mountain pose (Parvatasana)
9. Equestrian pose (Ashwa Sanchalanasana)
10. Hand-to-foot pose (Padahastasana)
11. Raised arm pose (Hasta Uttanasana)
12. Salutation pose (Pranamasana)

If you are a beginner, it is best to learn this from an expert. Start with 2 to 4 rounds and gradually increase to 12 rounds daily.

If you’re looking for more highly effective booty exercises then go check out WebMD.

If you feel your booty needs a makeover, then the right booty exercises can help give you a lift.  We all have different bodies and genetics, however, all of us can shape up to look better in jeans. And now is the perfect time to start.

Want to know more?

Gyms may be closed and coronavirus lockdown may have restricted all of us to our homes, but that doesn’t mean that you should put a hold on your fitness goals. Here’s how to lose stubborn belly fat.

References

Home workout: Six effective exercises to help you tone your legs. Entertainment Times. https://timesofindia.indiatimes.com/life-style/health-fitness/fitness/home-workout-six-effective-exercises-to-help-you-tone-your-legs/articleshow/74886896.cms

21 Exercises to Tone Your Butt. eMediHealth. https://www.emedihealth.com/butt-exercises.html