5 Moves That Seriously Lift Your Butt
When it comes to your backside, here's the bottom line: To lift your butt, you have to build muscle.
“Building new lean muscle will help develop a backside with a natural well-rounded shape,” says Jillian Lorenz, co-owner of the Chicago-based women's strength studio Barre Bee Fit with Ariana Chernin.
This 5-minute strength training circuit targets the glute muscle from every angle to develop a perky, well-rounded shape. Whether you were born with a flat-as-a-pancake fanny or a derrière that seems to drop with every decade, we've got the perfect posterior plan for you.
TO DO THE WORKOUT:
- Perform 20 to 30 reps of each exercise with your right leg, switching from one move to the next without rest between the exercises.
- Complete all five moves with your right leg, and then do the circuit again with your left leg.
- Repeat for a total of two rounds per leg.
- To see the best results, follow the plan three times a week and pair it with a high-intensity interval training workout like this one to burn fat.
1. Perky Lifts
Targets: Center and outer glute
To start:
- Get on all fours with your knees directly under your hips and your hands beneath your shoulders.
- Lift your right leg until it's parallel to the floor, toes pointed. Lift the legs a little higher and begin tracing the outline of the letter “P” (for Prevention, of course) starting at the base. Lower back 2 inches to the starting position and repeat.
2. Rear Raisers
Targets: Upper outer side of glutes To start:
- Staying on all fours and keeping your right leg straight, cross it behind your supporting left leg, tapping the floor with a pointed toe.
- Squeeze your glute and lift your right leg so that it's in line with your right hip and parallel to the floor.
- Lower the leg to return to the tap. Be sure to keep your tailbone slightly tucked throughout the movement (don't arch your back).
3. Booty Boxes
Targets: Center and upper glute To start:
- Start on all fours, your right leg pointed straight behind you.
- Lift your right leg 4 inches higher, keeping your hips angled down.
- Trace a box with your big toe clockwise, then reverse it and go counterclockwise. Try to create a deeper contraction with every box.
4. Killer Kicks
Targets: Side hips through the meaty center of the glute To start:
- As before, begin with hands and knees on the floor, right leg extended.
- Swing your right leg out to the side, in line with your hip.
- Bend your knee, bringing your heel inward toward your body.
- Then kick back out to the side with a straight leg. Focus on squeezing through the glute.
5. Lift It Up
Targets: Side and center of glutes To start:
- Extend your right leg out to side in line with your hip.
- Pulse your right leg up and down about an inch at a moderate, steady pace.
Hope these five moves helpful for you. Let me know which one hurt your butt the most😊 !