There’s hardly a woman who doesn’t dream of a perfect butt. Whether small or more rounded, the important thing is that it’s toned and free of cellulite. The gluteus maximus, or in medical terms “musculus gluteus maximus,” is best shaped through exercise and proper nutrition. If you think you’ll achieve impressive results by following diets and running on the treadmill, we’re sorry to disappoint you. Want a sexy butt? You have to work for it! First of all, you need a well-structured training program and a proper diet. It’s also important to drink plenty of water to help reduce the appearance of “orange peel” skin.
Today, we’re focusing on training and the five most effective exercises for shaping a firm, attractive butt. The glutes are trained with a variety of exercises: some target the lower part of the buttocks, while others work the upper part. Each exercise should include at least three sets, with 15 to 30 reps depending on your current fitness level.
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We strongly recommend consulting a professional trainer, who can supervise your workout. This will help you avoid minor injuries and ineffective training caused by incorrect exercise technique.
Here’s our TOP 5 list of exercises for a sexy female butt.
Squats
You’ve heard the saying that you need to squat for a great butt. It’s absolutely true. You can’t have a sexy butt without doing squats. If you’re a beginner, you can start with your body weight and then move on to dumbbells. We’d like to remind you to do the exercise under the supervision of a personal trainer, who can guide you and correct your form as needed.
Squats are a basic exercise. One essential rule is to keep your knees aligned with your toes and your thighs at a right angle to your shins. This maximally activates the glutes while minimizing strain on the front of the legs. Inhale as you lower into a partial squat, then exhale as you stand up. It’s important not to fully straighten your knees at the top. If you feel pain in your knees, stop the exercise.
Lunges
Have you ever found yourself watching women walking back and forth around the gym while doing mini-squats? These are known as walking lunges. This basic compound exercise aims to tone and shape the entire lower body. When performing the exercise, keep both knees at right angles to your shins and don’t let the heel of your front foot lift off the floor. You can hold dumbbells while doing the exercise for extra resistance and results.
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Deadlift
The deadlift is an excellent exercise for building strength and muscle mass in the glutes, lower back and hip flexors. However, because it carries a higher risk of injury, it’s best not to include it in your workout if you’re a beginner and aren’t working with a personal trainer. Start with light weights so you can learn and get used to the correct technique. Keep in mind that proper form requires a certain degree of flexibility. If you’re not very flexible, we recommend doing some stretching before you begin. You’ll feel the effort in your glutes and hamstrings. The burn is worth it, though—it’s guaranteed to help you achieve the sexy booty of your dreams.
Hip Thrust or Glute Bridge
The glute bridge is a familiar and very popular exercise. Squeeze your glutes at the top of the movement to work them harder. The exercise tones and shapes the glutes, thighs and lower back. It can be done with or without extra weight, using a plate or barbell on your abdomen to increase the resistance. There’s also a single-leg variation, which is more difficult and recommended for intermediate exercisers.
How do you do it? Lie on your back, bend your knees and rest your arms on the floor. Place your feet shoulder-width apart. Extend your hips, raising your pelvis as high as you can. Hold for one second, then slowly return to the starting position.
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Weighted Kickbacks
This is one of the most important and effective exercises for toning your glutes. Kickbacks are also gentle on the knees and put less strain on them than squats. This exercise will not only keep your glutes from looking saggy and shapeless, but will lift them in no time. Get on all fours, with your knees under your hips and your palms directly under your shoulders. Alternate between your left and right legs without resting between sets for maximum effectiveness. Add ankle weights for extra resistance. Squeeze your glutes and lift your leg as high as you can, moving slowly to maximize the muscle contraction. Keep your spine in a neutral position throughout, without arching it excessively.
Men go absolutely crazy for sexy, well-shaped booties and turn to look at every confident woman walking down the street. You already know that, of course, so get to work—the summer is almost here.
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