It’s sculpting time. Make your body the body of work you want to show off. As soon as the sun’s out, bun’s out. It’s a phrase for a reason. Getting that summer booty in check is on everyone’s training schedule. Though strengthening your glutes is where the most work is put in. You all know about the squat and the famous Kardashian Stairmaster machine, but where the squatting gets on your nerves, and your gym does not have the Stairmaster, you are more than capable of working on that summer booty at home. Your summer booty is loading, and the following five exercises will liven up your route to a better butt.
It is called sculpting, because a firm backside is about strength, working the angles and cardio. It is not always easy to change the way your butt looks, but with the right exercises, your butt will get firmer and peachy.
A lunge is quite a straightforward exercise often used as an exercise for strengthening the glutes. From a standing position with feet hip-width apart with the engaged core, take a step forward with your right leg and shift your weight forward hitting the floor with a heel first.
Go as low as needed for your thigh to be parallel with the floor. If you’re not a first-timer, let your left knee tap the ground. Then come back to starting position. Do the same with your left leg. You can make forward and backward lunges.
For those who are more advanced, add ankle weights, or cattle bells to hold.
Combine the two OG’s of butt exercises, and you get one that will make your legs and butt burn.
Begin in a standing position, hands on your hips and get down low into a squat. It is important to remember to keep your knees from passing your toes. Come back up and then take a step forward into a lunge either with your right or left leg. Try and bend your knees into 90 degrees.
Come back to a starting position, and that is one rep. Do another squat, come back up, step forward with the other leg and return to a standing position. Repeat 15 times.
A proper squat is the core movement towards getting the summer booty you want. Yet spicing it up with a more challenging exercise will work your glutes more.
A heel-lifted sumo squat starts with your feet wider than shoulder-width apart and with your toes pointed outward. Stay in this position and lift your left heel. Now slowly sit your hips back and do a squat. Keeping knees behind your toes, lowering your butt toward the ground. Come back up and do the same with your right heel.
Get in the squatting position with your feet hip-width apart, hands in front of your chest, pushing your hips back, bending your knees. Lift your body a bit and right back down. Repeat this in a pulsing movement 15 times. Think of that summer booty when the burn gets real.
If you would like to step up your home butt workout game, get yourself some resistance bands. For better results, get bands of varying tension.
For this side step squat, use a medium-light tension band and stand on it, holding onto both handles. No elaborate instructions needed, make a step out to the right into a squat. Then bring your left leg in. Do this across your whole room. Take wide steps and don’t forget to keep tension on the band. Do both ways with 8 to 16 steps.
Start in a plank position with your shoulders above your wrists, keeping your body in a straight line between your head and your heels. Lift your right leg and try to bend your knee to 90 degrees what will bring your heel close to your butt.
Flex the foot and squeeze your glutes and raise the right heel as high as you can. Then bring your right leg back to the floor. Repeat the same thing with your left leg, keeping your body still and your core tight.
Once you have mastered the glute bridge that is great for strengthening your glutes, you can take it to another level with a single leg glute bridge.
Lying on your back with your knees bent and feet on the ground, extend your right leg. When exhaling, squeeze the glutes and push your hips towards the ceiling as high as your body allows you to. With your leg, up, take your butt down right above the floor, and that completes one rep. Do the same thing with your left leg.
Getting that summer booty needs to start way earlier than at the beginning of summer. Do not rush anything; start with the basic exercises like squats and lunges. When you feel confident, add in ankle weights and resistance bands for the extra burn.
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