Want a better butt? It takes work to get that toned, lifted, firm look. Here are the best moves to sculpt and shape your butt.
What you’ll need: kettlebell, dumbbells, mat and exercise ball. The key to getting the maximum results from these exercises is holding each pose for a couple seconds and squeezing your glutes on each rep.
1. Exercise Ball Hip Raise and Leg Curl
Lie on your mat with your heels and lower calves on the exercise ball. Slowly lift your hips and, with your feet, pull the ball as close to your butt as possible. return the ball to its starting position to complete one rep. Complete 3 sets of 15 reps each.
2. Dumbbell Dead Lifts
Stand with your feet shoulder-width apart and dumbbells at your feet. Squat down, without your back becoming rounded, while still looking up and making sure your chest faces outward. Pick up the dumbbells and stand straight up while pushing out your hips and tightening your glutes.
3. One-Arm Kettlebell Swing
Stand with your feet shoulder-width apart and a kettlebell or dumbbell between your legs. Bend at your knees and hips and lower your body until your butt is at a 45-degree angle to the ground. Grab the kettle bell and swing it between your legs and outwards up to chest height. Push out your hips with each swing and tighten your glutes. Squat back down and swing again to repeat the rep, working toward 15 reps.
4. Clamshell Butt Sculpt
On a mat, lie on one side of your body with your feet clasped together and either side over the other. With both feet touching, raise your knee as far up as you can, lifting your hips off the ground. Hold the position for a few seconds then lower your knee back to its starting position.
5. Quadruped Hip Extension
Get on your hands and knees on the mat. Lift a leg backward until your heel faces the ceiling, hold the position for a couple seconds and then lower the leg to its starting position. Repeat on the other side to complete one rep. Try to complete 15 reps on each side.
6. Ball Squat
Standing with your back to the wall, place an exercise ball between your lower back area and the wall. Slowly lower yourself down while letting the ball roll up your back. Come to a stop when your hips are at a 90-degree angle to the floor. Complete at least 15 reps for a good burn.