The 6 Best Exercises For Your Buns

Here’s the article that you’ve been waiting for – everything you need to know to shape up your booty for swimsuit season.

Don’t allow past failures get you down. It can be frustrating waiting for results, but by a combination of cardio exercises, a healthy diet, and the right resistance workouts targeted for the butt and thighs, you will reach your goal.
Here are exercises that target your gluteal muscles to give it the shape and tone you desire.

Exercise 1: Hip Extension
A great exercise to work your glute muscles is the hip extension. To do this exercise, lie on the floor with your back flat, knees bent, and feet resting on the ground. While keeping your arms at your sides on the floor, squeeze your glutes then lift your bottom and lower back off of the floor. Hold for a few seconds, and then slowly lower yourself. Repeat. To work your muscles even more, lift a leg in the air when you raise your bottom off the ground. Lower yourself and then repeat, lifting the other leg.

Exercise 2: Lateral Side Raise with Band
To do a lateral side raise, lie on your side and prop yourself up on your elbow. Raise your top leg slowly into the air, as high as you can, so your legs make a “V” shape. Hold for a few seconds, and then slowly lower your leg. Use a band for more resistance. Repeat 10 times, turn onto the other side, and lift the other leg.

Exercise 3: Side Step with Band

Wrap the band around your ankles, stand up tall and slightly bend the knees while squeezing the quads. Step laterally to the side leading with the heal. Repeat 10 times per side.

Exercise 4: Plie Squat
Another form of squat is the plie squat. This is the exercise to add definition and shape to your butt. Start by standing with your legs slightly more than shoulder-width apart and your toes pointed out to the sides. This is what ballerinas call the plie position. For balance, hold your arms in front of you. While keeping your shoulders stacked over your hips, lower hips straight down with your back straight. Hold this for five seconds and stand back up. Repeat 10 times.

 

Exercise 5: Split Squat
A fifth exercise that targets the muscles of your butt, thighs, and hips is the split squat. Putting one foot out in front of the other, lower your body straight to the ground, keeping your abdominals tight for balance. Lower until the front knee is bent at 90 degrees (if possible) and not extended past your toes. Continue driving the hips down for 10 reps then switch sides. For an increased workout, hold dumbbells in each hand.

Exercise 6: Traveling (Run or Walk)
Running or walking outside or on the treadmill are other great exercises that work your butt while giving you a cardio workout to burn fat at the same time. Make it your goal to exercise 30 to 45 minutes at least three times a week, including walking or running each time. For this workout travel quickly for 30 seconds then travel slowly for 30 seconds. Repeat 5-8 times.

Burn, Baby, Burn! These exercises are excellent ways to burn extra fat off your butt while adding the definition you desire. Not used to working your gluteal muscles? You’ll definitely feel the burn the first few days, but the end result will be worth the effort!
JCBC Fitness – Jennifer Faimon

For information regarding the KC Glam Squad’s Makeovers, click here

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