How to lift your butt with simple training


Do squats lift your buttocks?

Toning your glutes requires the use of strength training and fat burning exercises. Many of the movements that are used in bar classes and cardio-burn classes use their own body weight to burn fat and sculpt their buttocks. The use of exercises that work your thighs, hips and buttocks will improve the overall shape of your buttocks and thigh region, making your torso look fitter and thinner. Do these exercises every two days to help lift your butt.

Part one

Use of bodyweight exercises to tone your butt

Lift your butt step 1

Do squats. Do squats is a great exercise not only to tone and lift the buttocks, but also to help develop the general strength of the lower body. To do squats:

Stand with your feet shoulder width apart. Your feet should be facing forward, instead of facing one side. Tighten the muscles of your stomach for stability.

Place your hands in a prayer position, palms touching. They should be parallel to your chest, but not touching.

Bend your knees and crouch down as if you were going to sit on a chair. Stop when your thighs are parallel to the ground.

Be careful to squat down, instead of advancing. Perform your first squats sideways in front of a mirror, so you can control your knees and the curvature of your back.

Pause at the bottom. Then, get up again by squeezing your buttocks while you stop. You should feel that your gluteal muscles and upper thighs work to lift you until you are standing.

Repeat this exercise in 10-20 repetitions. Keep in mind that squats are strength training and cardiovascular exercise, so they should be difficult. Reduce the repetitions to 10 if you cannot maintain the proper form throughout the exercise.

Increase the intensity of this butt lift exercise by adding hand weights. Use hand weights of 2 to 5 pounds and keep them at your sides while bending over.

Must read: Brazilian Butt Lift Workout for Women – better buttocks

Lift your butt Step two

Try exercises plie. The plie is actually an exercise that began in ballet studies. A common exercise for dancers, making folds is another great exercise to lift your butt. [one]

Move the feet so that they are a little wider than the width of the hip. The toes should be away from your body at an angle of approximately 45 degrees.

Check if you are in the correct position by making sure that your knees are aligned with your second toes. If they do not, take out your feet less. Your knees should follow the second toe to prevent pressure from falling on the knee joint.

Raise your arms to the sides so that they are parallel to the floor, like a ballet dancer, while you crouch until your thighs are parallel to the floor. If it cannot be folded in a parallel position, make a smaller movement and work towards the full squat position.

Pause at the bottom. Then, get up slowly back to a straight position by pressing your buttocks while returning to the starting position.

Repeat the exercise 10 to 20 times. You can increase the intensity by holding a boiler bell with both hands. The process of removing the legs will concentrate the effort on a different part of the gluteus.

Lift your butt step 3

Do lunges. A common exercise to strengthen and tone the lower part of your body, the thrust is one of the best movements to tone your backside. [two]

Related: What happens when you do butt clenches in your seat?

Stand with your feet hip width again. Make sure you have enough space in front and behind you for this particular exercise.

Reach one leg back several feet. Bend the knee of your back leg until it almost touches the ground. Your front knee should be in a straight line with your front foot.

Pause at the bottom of the thrust and then return to the original position by pushing the front leg back until it is standing.

Repeat 10 times changing between each leg.

You may want to consider holding light weights in each hand to increase the intensity of this exercise.

Lift your butt Step 4

Add standing hip extensions. This is an easy move that can be done anywhere and does not require weights. It’s great to help isolate your gluteal muscles.

Stand with your feet hip-width apart and gently support the back of a chair. Lift the right leg back with the foot flexed. Lift until your leg is almost hip-height.

Bend your left knee slightly so it can stabilize you.

Lower the right leg until your fingers almost touch the ground and then repeat the exercise.

Repeat the exercise 10 to 20 times on your right leg. Then, change to your left leg.

Lift Your Butt Step 5

Make dig clams. This is a unique exercise that isolates the outer muscles of your buttocks.

Lie on an exercise mat. Lie first on your left side, with your knees bent at a 90 degree angle and slightly in front of you.

Rest your head on your left arm. Concentrate on flexing your stomach and keeping your hips and back in the same position throughout this exercise.

While keeping your feet together, raise your right knee up and back to your hips as much as possible and keep your hips stacked. You should feel this on the side of your ass.

Pause at the top and lower slowly. The movement should resemble the closing and opening of a clam shell. Repeat 10 to 20 times on each side.

Lift Your Butt Step 6

Incorporate the bridge position. This particular exercise works not only with the gluteal muscles, but also with the back of the legs and the lower back.

To start, lie down on an exercise mat. Bend your knees to an angel of 90 degrees in front of you with your feet resting on the ground.

Place your arms in a relaxed position next to your body. Squeeze the core muscles during exercise.

Lift your butt towards the ceiling, pressing through your pelvis. Lift until your body is in a straight line.

Squeeze your buttocks while you stop for a second while maintaining the position of the bridge, then lower back to the floor. Do this exercise about 10-20 times.

Part two

Use of cardio exercises to help tone your butt

Lift your butt step 7


Go running. Studies have shown that some cardio exercises exercise your gluteal muscles more than others. The treadmill or jog was classified as number 1.

Running is an excellent cardiovascular exercise that not only lifts the gluteal muscles, but can also help you burn fat to help you look more toned overall.

When jogging, be sure to focus on running from heel to foot. This is the proper way to run.

To take jog to the next level, increase the incline of the treadmill or find a mountainous route to run.

Lift your butt step 8


Bike. Another cardio activity of kicking and toning the butt is turning or using a stationary bicycle. This high-intensity exercise will be an excellent aerobic exercise, but it also helps tone your butt and legs.

Use a stationary bicycle (not reclined) at your local gym. Take it easy if you are a beginner.

To help your rear really work, press hard on the pedals while pedaling.

Actually, it’s a myth that spinning makes your legs get bigger or thicker. In general, it generally helps to lose weight in the legs.

Lift Your Butt Step 9


Get on the elliptical. Another cardio machine that was classified as an activator of your gluteal muscles was the elliptical. Although not as good as jogging, the elliptical machine is a low impact machine that can tone your butt.

When using the elliptical trainer, help isolate the muscles of your buttocks by pulling them out slightly and pushing down with the heels of your feet. [eleven]

You can increase the resistance of the elliptical trainer to make it more difficult.

Part 3

Taking classes that help lift your butt


Lift Your Butt Step 10

Try yoga or pilates. Yoga and Pilates are strengthening classes that use your own body weight to help you strengthen, tone and lengthen your muscles.

There are a variety of postures in both pilates and yoga that specifically target your glutes and lower body.

Classes range from 45-60 minutes in general. Take an introductory course or introduction if you have not tried it before.

Lift your butt step 11


Take a bar class Barre’s classes are quite new in the gym class scene. It is based on ballet movements and also incorporates some types of yoga, pilates and light weights.

As with yoga and pilates, the bar class will focus on a variety of exercises. Some focus exclusively on aiming at the buttocks. For example, the plie exercise is often done in the bar classes.

Barre classes are excellent for beginners as well as for advanced ones, since poses easily adapt to any skill level.

Lift Your Butt Step 12


Take a kick boxing class Many gyms and gyms also offer kickboxing classes. These are high-intensity cardio classes whose movements are excellent for toning the thighs and buttocks.

Kickboxing involves a variety of movements based on martial arts. Many of the kicks require strength from your glutes, quadriceps and hamstrings.

In addition to toning your butt, kickboxing can burn up to 350 calories per hour

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Jane Randall
Jane Randall
New York. Miami / UK Former Minfullness and Entrepreneur, Scientific Research Analyst
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