Six Buttocks Exercises for Keeping it Lifted and Round

With the prevalence of non-stop media. It’s not surprising why some many women and men are concerned about there figure. It’s important to keep a healthy self-perception of how you look. One of the best ways of having a healthy body image is to exercise. Today will focus on buttocks, an area that gets much attention. In most cases, you’d want to keep your butt well toned, rounded, and lifted. However, have a well-shaped butt not only visually attractive, but it is also good for our health too.

In fact, there have been various pieces of research that showed that having a health butt is indicates other health benefits. Researchers from Oxford University found that women who tend to have larger butts and thighs exhibited a lower risk of the obesity-linked condition, such as heart diseases and diabetes.

Anatomy of the Butt (buttocks)

So, if you too want to have a well shaped, lifted, and rounded butt, these we’ve listed six great and simple exercises that can work wonders for you!

1. Donkey Kicks
A simple, but powerful exercise. You first get down on your fours. Place your knees under your hips, and your hands underneath your shoulders. Keep your left leg flexed on the floor, while raising your right one until it is lateral, pointing up to the ceiling (to a 90-degree angle). Then, begin contracting your butt muscles. Then, bring back down your leg, however, do not touch the floor. Repeat 10-12 times. Then change over to your other leg and reduce the exercise for three sets on each leg.

2. Bulgarian Split Squats
This exercise can seem a bit odd, but it is a very productive exercise. Get a chair and put the tip of your right foot on it. Your left leg then should be fixed at lunge-length in front of you. At a lunge position, begin dropping your body down until your left knee is lateral to the floor and your right knee nearly touches it. If you would feel more relaxed, try utilizing dumbbells.

3. Walking Lunges
For this exercise you can use dumbbells, or not, it’s based on your preference. Stand upright; your feet should be at width apart aligned with your shoulders and maintain your hand’s position down by your sides or at your hips. Make one step forward with one leg and push down until your back knee nearly touches the floor all the while maintaining your chest and torso in the upright position. Then bring forward your back food and stand up. Repeat this movement using the other leg. Conduct three sets of 10-12 repetitions on each side.

4. Glute Bridges
This is a simple and great exercise. Lie flat down on your back. Bend your arms and knees at your sides or keep them secured on your stomach. Then, lower your back, lift your butt, and squeeze the muscles in your butt. Remember to keep your abs tight and then begin lifting your body until your knees are parallel with your hips. Hold in this position for 4-5 seconds. Do three sets of 10-12 repetitions.

5. Sumo Deadlifts
You will require a barbell or a dumbbell for performing this exercise. Your feet should be spread wide apart with your toes facing outward. Place the barbell next to your feet. Then, while bending down your knees, reach for the barbell. Keep your chest and back straight. Then, press through your feet and start thrusting your hips forward and squeezing your butt muscles at the same time.

6. Swimmers
This is one of the hardest exercise compared to the other five. However it tends to be very effective. When you are lying down on your stomach, reach forth your arms several inches higher than the ground with the palms facing down. The contractor is squeezing your glutes while lifting both your legs off the ground. Then, raise your right leg and left arm into the air, as if you were swimming. Continue this routine using the other side of your body. Change back and forth quickly. Do three sets, 45 seconds each.

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