Do This To Get a Nicer Butt in 30 Days
When it comes to bodybuilding, which is the body part most men tend to ignore? Guess you must have the answer to it by now.
It’s the lower half. As most guys tend to concentrate too much on their biceps and abs, just don’t forget about the glutes.
To help you deal with the situation, we’ll be looking at some of the best exercises which target the main muscles of the butt cheek which include gluteus maximus, gluteus minimus and gluteus medius.
1. Squats
You can perform different varieties of this exercise in order to target the muscle group and help shape your hip muscles. To begin performing the exercise you need to perform the following steps:
- Stand up straight with and keep your feet shoulder-width apart. You can either keep your hands in front or keep them crossed in front of you.
- While keeping your head backwards and your back straight, squat down as if you were to sit on a chair until your thighs are parallel to the floor. The key here is to not let your knees extend or move over the toes.
- Now slowly come up with a focus on your glutes and repeat this activity.
- For adding variety to this exercise, you can hold a dumbbell or a barbell with weights suited for you.
2. Kickbacks
To perform this exercise, you’ll need to get onto all fours and slowly loft each of your legs backwards, with the foot above head level while keeping your leg bent at a 90-degree angle.
Remember to hold it parallel with your torso for a few seconds and then repeat.
The trick here is to squeeze your buttocks while lifting your leg at a 90-degree angle.
3. Work on a Stepper
As you repeatedly step onto a raised platform, performing it alternatively, you push your bum to help you push upward, which makes it a great butt firming activity.
You can also increase the intensity of this exercise by holding a dumbbell in your hand with arms extended to either side of your body.
You do this exercise accidentally when you choose to take the stairs instead of using lifts or elevators. You can also walk on the treadmill at an inclined angle which is equally useful.
4. Squeezing the Glutes
It is an easy exercise and can be done anywhere. You need to stand up straight and squeeze the butt cheeks to hold it as long as you can.
Over time, increase the duration for the hold, release and repeat the exercise.
5. Leg Abductor Exercise
To perform this exercise, you need to stand up straight with legs shoulder-width apart and the toes facing forward. Gradually raise one straight leg outward and sideways as high as you can.
Hold it for a few seconds as you squeeze your butt cheeks.
Lower the leg and then repeat it with the other leg.
6. Pelvic Lifts
The first step to perform this exercise is to lie on the floor with your knees bent. Place your feet flat on the floor and keep arms to your sides.
Cross your left leg over the other so that your ankle rests just above the knee. Now slowly lift your pelvis towards the ceiling until you have a straight back, make sure it’s not arched and clench your glutes while performing this activity.
Hold it for a few seconds and then slowly lower your back to the ground, switch legs and repeat.
7. Perform Lunges
With a standing position, step forward with one leg and bend the knees towards the floor. Keep your body straight, and abs tucked in.
Push through the heel to get to a standing position, but be sure to not lock in the knees while reaching the top.
To add a variety, you can hold a dumbbell in each hand to increase the weight. Then repeat with the other leg.
8. Kettlebell Swings
Stand with your feet little wider than hip-width. Now lift the kettlebell, while keeping the ribs down and the core tenser.
Keeping a proud chest, and resisting the urge to look down, swing the kettlebell between your legs.
You can imagine that an electric shock is running through you, tensing your glutes and then thrusting forward. Use the momentum to swing the kettlebell up and forward to the chin level.
Repeat this exercise without trying to hinge from your hip and remember that the glutes need to be tensed in order to create the required momentum to push the kettlebell ahead. You can add the desired weight.
Remember that the butt building exercises will only work if you combine them with a proper diet and a good amount of cardiovascular exercises.
The glute muscles can be considered to comprise of steel which is hidden below a layer of fat.
