August 12th, 2021

Twenty one exercises to shape your butt.

This article has been written to help women (and men) who want to achieve a lifted, rounder, toned butt.

Get to know your butt muscles  FIRST 

​One of the most common myths about building a strong bubble butt is that exercising other parts of your body will also give enough work to your glutes. Exercises such as running, squatting or lunging all work your glute muscles. But that is not enough to achieve the bubble butt look. First and most important thing to start with is understanding your glute anatomy. Knowing which muscles, you need to work in order to reshape your glutes will help you achieve results much faster than hoping one day your butt will lift itself.  ​

​The Gluteus Maximus

The Gluteus Medius

The Gluteus Minimums

​Considered the largest and the strongest muscle of human’s body. When trained properly this muscle is the ones that gives your butt that firm and round look. Gluteus Maximus supports the movement of your hip and thigh as well as gives you balance when walking and running.

​It is a fan shaped muscle that is partially covered with Gluteus Maximus. Gluteus Medius muscle plays an important role in pelvic stabilization while walking. This muscle also prevents your pelvis from tilting in your standing leg while you are moving your other leg forward. It is a lot harder to target Gluteus Medius than it is to target Gluteus Maximus. This is the muscle that helps create the heart-shaped form of your butt and the importance of working it is often overlooked.

Situated right underneath Gluteus Medius, both of these muscles work together to support the rotational function of your hip. Look at it as a ball that rotates right around the bone and gives support to Gluteus Medius to perform the rotating motion and helps keep the muscle in place. This muscle significantly affects the development and shape of your Gluteus Medius.  

​When performing lower body exercises, we often follow the motion without focusing on the targeted muscle group. If you leave all the work up to your body, it will focus on giving the hard work to muscles that are stronger making it easier to perform the exercise. But once you understand and know what part of body you are trying to work, you will be able to target the right muscles and see results. Think about such an easy activity as walking up the stairs. If you are not thinking about it, you are doing most of the work with your thighs (glutes are still engaged, but not nearly as much as they could be). Next time you are walking up the stairs, first start walking up as you normally do. Once you are halfway up, switch your focus and engage your glutes. This motion will activate your butt muscles and you will feel how you are lifting up your body with glute muscles rather than thighs. Do the same when walking down the stairs. Engaging your glutes will keep your hips in place and it will work your glutes on the standing leg while lowering your other leg.  

FINALLY 

Here are TWENT ONE GREAT bubble butt exercises to turn a flat booty into a firm, round bubble butt:

1. Alternating Lateral Taps
2. Alternating Back Taps
3. Two-Way Touches
4. Forward Backward Taps
5. Squat Pulses
6. Squat with External Rotation
7. Squat Drops

​8.  Skater Walks
9.  Side to Side Lunge
10. Wall Sit
11. Forearm Donkey Kicks
12. Side Plank Clams
13. Side Lying Lateral Raises
14. Plank Lateral Taps

15. Wall Glute Bridges
16. Glute Bridge with March
17. Lying Abductions
18. Hip Thruster Abductions
19. Band Reverse Hypers
20. Bench Side Plank Lifts
21. Bench Single Leg Lifts

 

​Watch the video bellow, the same exercises but performed adding the resistance band. Colors different of the resistance bands has a higher or less resistance, depending on the color used, you increase or decrease the intensity of the exercise. 

​Get to work now because a super-toned butt doesn't come without hard work and dedication.

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