6 Exercises for an Insta-Worthy Booty
In 2021 it’s all about the booty. Whether it’s the Kardashians, JLo, or Beyonce, big butts are everywhere. This new body trend has stormed the world and with reason – embracing our curves and keeping fit is a great healthy goal! With popular trends comes an influx of social media posts that can be inspiring and daunting at the same time. If you’re looking to build a behind to rival any fit-influencer stop scrolling and try these exercises! Best of all, most moves require no equipment whatsoever, so you can do them in the comfort of your own home.
Squat It Like It’s Hot
If you want to achieve that Brazilian butt in no time, then squatting is the perfect exercise to build those glutes. Good form is everything so make sure your stance is correct to avoid injury and maximize impact. Stand with your feet shoulder-width apart and keep your hips square. Ensure your shoulders are pulled back and not hunched up. Bend your knees and lower, keeping your back straight - you don’t want to be curving your spine too much. Make sure your knees are over your toes but not pushed over any further. Brace your core and glutes whilst performing the squat so you can propel yourself back to standing. If you want to try more about Brazilian butt lift workouts then think about using some dumbbells whilst squatting.
A great exercise for a peachy posterior is glute bridges. Lie on your back on a mat with your knees bent, and feet flat on the floor. Place your hands either side of your torso for stability. Slowly raise your hips off the ground until your upper body is in a straight line from shoulders to hips. Hold your bridge for a couple of seconds before lowering back down. Make sure your movements are controlled and you are not thrusting your hips up and down quickly. You want to be engaging your glutes and core nice and tight which means steady but impactful movements. If you want more of a challenge, try performing the move with one leg raised straight in the air, alternative legs after every set.
Kick Yourself Into Shape
Donkey kicks are awesome for targeting growth in your backside. The focus on all three glute muscles so you’ll be hitting all areas with just one move. Place a mat on the floor and position yourself on all fours with your back straight. Be careful not to hunch as this could cause back injuries. Keep your knees hip-width apart and your hands in line with your shoulders. Engage your core and push your leg backwards towards the ceiling with your knee still bent. Once your toe is facing the ceiling, hold for a second then lower back down. Alternate legs for around 15 reps each side with as many sets as you can.
Clamshells are amazing for hitting the smallest of the glute muscles, an area often missed with other booty-building exercises. Lay on your side on a mat, supporting yourself on your lower arm, and draw your knees up to a bent position. Keep your feet together from ankle to toe and lift the leg on top upwards at a 45-degree angle, creating a clam shape with your legs. Lower your leg again so your upper knee meets the lower. Repeat this for 30 seconds with a 10-second break in between each set. If you want to increase impact, try placing a resistance band just above your knees.
Lunges are great for adding muscles to your butt whilst also targeting legs. If you want to hit you behind without working on your legs, try pulse lunges. Kneel on one knee with the other leg in front of you, knee bent, foot flat on the floor. Raise your supporting knee so it’s a foot off the ground and then raise and lower your body in a pulsing rhythm, without letting your back knee touch the mat. Ensure your glutes and stomach are engaged as this move can be super hardcore when you repeat all your sets.
Skip Up A Sweat
A more cardio-based move to bulk up your booty is rope skipping. Modify the move to maximize build-up by alternating your landings. First, land with your feet together in a traditional jump, then next landing place your feet shoulder-width apart. Think of it as performing a star jump with a skipping rope. Repeat this for around 200-300 skips to really grow those glutes!
Are you desperate for a bigger butt? Let us know which exercises you’ll be trying out in the comments!