It's almost summer time, as many of us are working on our beach bods. Part of that is getting your bum's back into shape, whether you want it tighter, fuller, or lifted. Lucky for you, we got you covered with the best butt lift exercises you can do everyday and anywhere. Here's our booty lift workout!
Why These Butt Lift Exercises?
Because they target your butt - DUH! But seriously, the below booty exercises focus directly on your glutes, so you truly are working out those butt muscles. Plus they're super easy to do and super effective, fitting into your regular workout routine perfectly. Your glutes are actually one of the largest muscle groups in your body, so it's important to keep them strong!
Your Butt Lift Workout
There are many butt lifting workouts, which is great for mixing up your routine and working this important muscle group in different ways. The best part is that you don't need any machines or a gym for these - just your body weight and an option of a resistance band. Try any of the below and various reps of each for the ultimate booty lift!
Booty Lift Exercise #1: Butt Kickbacks
This is perhaps one of the best exercises for glutes, while hitting your hamstrings as well. Start on all fours, and lift your right leg into the air straight up behind you. You want to keep your toes pointed and either pulse up or keep kicking back into the air, while keeping your eyes looking forward. Then, repeat with your left leg.
Booty Lift Exercise #2: Squats
Whatever your squat of choice is, you should feel the booty burn. Just be sure to keep your feet hip-width apart and squat down like you’re about to sit down into a chair. Then, push into the floor with your heels and keep your chest lifted with your back tall. You'll notice you'll be working both your butt and core, which is a bonus.
Booty Lift Exercise #3: Bridges
Bridges are one of the most efficient ways to target your glutes, while working out your hamstrings, back, and abdominal. Begin by lying down on your back, relaxing your arms and placing your feet hip-width apart. Then, raise your pelvis up to the ceiling, and touch your butt back down to the floor.
Booty Lift Exercise #4: Fire Hydrants
While you're still on all fours, you can perform another popular butt workout. Instead of lifting your leg straight into the air, you want to lift your left outer thigh up to the ceiling while keeping your leg at a 90 degree angle. You're basically mimicking a dog at a fire hydrant - get it? Be sure to do both legs.
Booty Lift Exercise #5: Heel Kicks
You want to bring your forearms down to the floor and kneel for this one. Then, straighten your right leg and flex your foot. Kick your heel up into the air while keeping your leg super straight and your hips aligned facing the floor. Don’t open up, for this is how you will effectively get your lifted booty! Do both legs as well.
Booty Lift Exercise #6: Lunges
There are many versions of this exercise as well that are aimed to target your butt muscles. Try a curtsy lunge, in which you step your right foot diagonally behind you. Lower your right knee until it almost touches the ground, then return to start and repeat on the opposite side. You can also lunge by stepping straight back, then coming back to the opposite foot, alternating each leg each lunge.
Booty Lift Exercise #7: Leg Lifts
Leg lifts target your glutes and the muscles on the outside of your hips. Lie down on one side, legs straight and stacked, with your top hand on the floor in front of you. Prop up your head on the other hand, and slowly lift your top leg as high as you can while keeping your bottom leg on the floor. Then return to start for 1 rep, repeating the same amount on the other side.
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-Gina
