If you’re looking to get a perfect butt in just a few weeks, the hip thrust is the exercise for you. With its targeted glute activation and increased resistance and range of motion, it’s 1,000 times more effective than squats for building a perfect butt.
Gaining muscle weight in the buttocks can have numerous benefits for your body and health. The glutes are the largest muscle group in the body, and are used in nearly every lower body movement. Training the buttocks with effective exercises makes many daily movements easier, as well as relieving back pain: below we list 4 of them.
20 Glute bridge. This exercises are a type of strength training that targets the muscles in the lower back, glutes, and hamstrings. Lie supine with knees bent and feet flat on floor. Engage your core and squeeze your glutes as you raise your hips toward the ceiling. Hold bridge position for a few seconds, then lower hips back to starting position. Repeat for a set number of repetitions.
20 Dead Bug. The Dead Bug is a core strengthening exercise that helps improve stability, balance, and overall strength. It targets the abdominal muscles, glutes, and hip flexors.Lie down on the mat, then lift your legs like in the picture. Keep your abs tight and touch the floor with your right heel, then your left heel, alternating.
10 Donkey kick. The donkey kick is a popular exercise that targets the glutes and hamstrings. To perform a donkey kick, start on your hands and knees with your hands directly under your shoulders and your knees under your hips. Keeping your core engaged, raise one leg toward the ceiling while keeping your knee bent at a 90-degree angle. Squeeze your glutes at the top of the motion before lowering the leg back down. Repeat on the opposite side.
20 One legged glute bridge. This exercise are a variation of the traditional glute bridge exercise helps to target and strengthen the gluteal muscles as you lift your hips off the floor while keeping one leg straight in the air.
Follow the exercises to the letter and you will have a sculpted butt in no time.
Keep reading: 7 Exercises to get rid of banana roll fat under the buttocks
