Sculpt Your Butt with These Exercises

February 5, 2015
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A body that is fit and toned is worked from the inside.  However, it is undeniable that a person with a good sculpted butt is fascinating to look at.  A nice looking behind is truly appealing in all aspects, and can be achieved by simple exercises. Who wouldn’t want to look healthy and sexy as well?  Also, a tired looking but reflects badly on one’s posture, making the person look tired, worn out and lacking in confidence.  It is safe to assume that a well-sculpted butt reflects on a person’s total well-being.

For you to obtain a firm butt, many factors should be considered:  firm abdominal muscles, firm glutes and strong leg muscles all form to a well-sculpted backside.  All of these can be achieved from a series of workout exercises that can be done at home or with a personal trainer.

Here are some of effective butt-sculpting exercises.  

Bridging

Bridging-GymMembershipFeesThis basic butt exercise requires you to lie on the floor and on your back.  Make sure that both feet are on the floor with knees bent.  Lift your torso up, making your shoulders and neck support your position.  Hold for 10 seconds then release.

Hip Extension in Lying

Hip Extension in Lying-GymMembershipFeesLie on your stomach.  Lift one leg and hold.  Your butt cheeks are contracting and strengthening as you hold one leg up.  Do this for the other leg as well.

Hip External Rotation

Lying on your stomach on the floor, put your head on one arm and try bending your knee, while contracting your butt muscles.  Repeat for both legs and contract both butt cheeks.

Dumbbell Straight Leg Deadlift

Dumbbell Straight Leg Deadlift-GymMembershipFeesThis exercise requires you to lift two 8 pound dumbbells.  Put both dumbbells on the floor and pick them up without bending your knees.  Lift both dumbbells and put them on the side of your hips.  Repeat this 10 times.

Dumbbell Bent-Knee Deadlift

Dumbbell Bent-Knee Deadlift-GymMembershipFeesThis exercise is similar to the straight leg deadlift but with bent knees.  Make sure that your butt is contracted while you are picking up the dumbbells to strengthen your cor and butt muscles.

Single Leg-Hip Extension

Single Leg-Hip Extension-GymMembershipFeesWith your back on the floor, bend one knee and keep the other leg straight.  Push your hips upward till you are above the floor, your weight being held by your shoulders and knees.  Switch legs.

Stability-Ball Back Extension

Stability-Ball Back Extension-GymMembershipFeesStand firmly on the ground.  Raise your arm till it reaches your shoulder, then bend forward, stretching one leg to the back until your shoulder and leg form one line.  Repeat also for the other leg.

Dumbbell Step Up

Dumbbell Step Up-GymMembershipFeesUse a pair of 10 pound dumbbells and step up on a bench.  Upon stepping up, slide one leg to the back, then carefully go down the step.  Start with right leg first then alternate.

Sideways Band Shuffle

Sideways Band ShuffleSideways Band ShufflePut a resistance band around your ankles and stretch your legs apart as you reach as much tension as possible.  Do it with one leg stepping to the side and with the next.

Stability-Ball Hip Extension Leg Curl

Stability-Ball Hip Extension Leg CurlThis exercise is similar to the stability ball back extension but this is done with a stability ball.  Lying on your back, put one foot on the floor and the other foot on the ball,  lift up your body while you are supported by the foot on the floor and the extended leg on the ball.  Keep your balance and do this repeatedly.

Elevated Reverse Lunge

Using a step, put your right foot on the step while the left foot is on the floor.  Slowly bend your knees ti until you reach a full 90 degree forward lunge, tightening your glutes. Repeat for the other leg.

With all of these exercise moves inact, you can create your own workout regimen by combining the Stability-Ball Hip Extension Leg Curl, Dumbbell Bent Knee Deadlift, Dumbbell Step Up, Stability-Ball Back Extension, Elevated Reverse Lunge and the Dumbbell Straight Leg Deadlift.

Elevated Reverse LungeYou can also refer to your personal trainer for extra butt-enhancing techniques.  Gyms like Crossfit and Fitness First have helpful trainers and well-maintained equipment to help you focus on strenthening your glutes and your core.

The secret to a firmer butt, along with exercise is determination to keep a steady exercise regimen.  You should realize that self-image will increase as you also keep at working for a better you and a body that is presentable and healthy.  Exercise and toning your butt is also a way to build your self-confidence.  It is important to stress that exercise will make your body healthy and your mind clear.

All in all, working towards a better looking behind helps you shape the way you see yourself from the outside, and slowly you’ll feel that self-image making you feel better inside.

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