The first thing that comes to people’s minds when they think about butt shaping is squats. Still, most people find squats tedious and boring after a while. Squats are highly rated – rightly so – when it comes to butt exercises over other workouts because they have a lot of not-butt-related benefits to the body. Some of these benefits include
- Improve in blood circulation. Reduction in cellulite.
If you’ve ever done squats, you know how your muscles become taught and stretch to their last limit. Muscle stretching gets blood pumping throughout your body leading to improved overall health. And yes, a reduction in cellulite (I can personally testify to this.)
- Better digestion.
Again, the muscular action improves fluid flow in your body and eases bowel movements.
- Builds entire body muscles.
Primarily squats are leg workouts but because of their intensity, they create a situation where the body releases hormones that are vital for the growth of muscle tissue.
- Burn fat and help in weight loss.
Yes, squats help you lose weight. A lot of weight for that matter. The one advantage squats have over other ass workouts is that squats make you burn a lot of calories and builds your muscles. This makes them not only a specific muscle toning exercise but also a superb general workout.
- Entire leg toning (and of course butt)
Unlike ANY equipment at the gym that targets only specific muscles at a go, resulting in you using more than three machines to work out the entire leg, squats give your whole leg a workout at once. I mean, how cool is that?
Moving on swiftly from the amazing workout that is the squat, what other workouts can be used to give you a firmer, rounder, better shaped butt? Because trust me, there is nothing as un cool as a saggy ass. (In other unrelated news, have you seen the silicone they put in women’s butts to enlarge them? If that isn’t the most disgusting thing I’ve ever seen, I don’t know what is!) You absolutely don’t have to inject anything in your body. Not even removing fat from other parts of your body and placing it in your butt, which I hear is what the plastic surgeons in that field are doing nowadays. These exercises will give you a great posture and the best thing is the look will be absolutely natural. The only problem is most girls lack patience and consistency, which is vital with these workouts. Don’t expect to work out one evening then when you wake up rush to the mirror expecting to see change. Patience boo, patience.
Here are eight workouts apart from the squat that will greatly help you in your quest for a better ass.
- Donkey kicks
Get on your fours. Make sure your core (stomach) is tightened and your back is flat. Raise one leg at 90 degrees then push it up as high as possible and bring it back to 90 degrees. Switch legs. Do 4 sets of 15 reps
- Glute bridges
Lay on your back with your knees bent and feet flat on the floor then place the weight on your pelvic area. As usual make sure your core is tight then raise your hips as high up to the air as possible squeezing your butt at the top. Lower hips back down but make sure not to touch the floor. Do 2 sets on 15
- Lunges (effective also for legs, arms and stomach. Used for both cardiovascular and strength training.)
Stand up straight with your legs hip width apart. Place your hands on your hips. Step forward with one foot. Raise the heel of the other leg slightly up so that only your toes are touching the ground. Bend both of your knees at the same time, making sure both of them are at 90 degrees. Pause for a few seconds and get back to position. Switch legs after sets. Four sets of 20
- Sumo squat with dumbbell
Put your legs as wide open as possible (excessively so) and your feet 45 degrees away from the body. Remember the wider your feet are the more you activate your glute muscle more than the front of thighs. Hold the dumbbell in front of you, between your thighs and do a normal squat. Your back should be straight, it’s important not to lean forward and make sure your core is tightened. As an added challenge you can do ten reps of jump squat after each set. Do 3 sets of 20 reps
- Single leg ballet kicks
Now, this is a difficult one as it needs a lot of balance and concentration but with a lot of practice it produces amazing results. It creates lean hamstrings and a perky butt. Bend your upper body forward so that your body is at 90 degrees. Find something straight ahead to stare. Bring one hand down and touch the opposite toe; stay perfectly alienated and bring the other leg as high as you can. 4 reps of 20
- Pelvic tilts
I read on some article sometime back that this exercise “will help lift your butt and stop it looking as though it is sitting on the back of your legs.” Hehe.
Lie on your back. Put your knees up and toes pointed up. Meaning you support your legs with your heels. Raise your hips of the ground to the furthest you can go and hold it in that position for a few seconds. Squeeze your glutes up and tighten your belly. Do 3 sets of 15 reps
Just a quick one, always remember to tighten your tummy when doing these workouts.
Good luck on your quest for finer things!!
*photos courtesy of the internet*