Regular exercise helps reduce lower back and knee pain, improve your posture, and help you perform daily tasks easily, and also gives you a strong butt, so you must choose the appropriate exercises for butt that will help you grow a strong and healthy butt faster and more effectively, and here are how to build a better butt in a week.
Exercises for Butt to Enlarge and Look perfect
Exercises for Butt
- The hip raise is one of the most popular and effective exercises for developing and strengthening the butt muscles.
- Begin by sitting on the floor with your shoulder resting on a bench against the wall or against the floor.
- Sit on the floor with your legs straight, place the dumbbells on your hips and place your hands around the bar.
- Bend your knees and keep your feet hip-width apart.
- Next, push your heels to the floor, and push your pelvis up by squeezing your buttock muscles.
- At the top of the movement, your shins should be perpendicular, your torso parallel to the floor, and your knees bent at a 90-degree angle.
- Avoid pushing with your lower back.
- Do 2-3 sets of 8-12 reps.
Bridge Pose
- It is considered one of the best exercises used to enlarge the buttocks.
- You can perform this exercise with dumbbells, a ring bar, or without any equipment.
- Begin by lying on your back with your knees bent and your arm at your side.
- If you are using a dumbbell, hold it across your hip flexor.
- Your feet should be 30-40 cm from your butt.
- Press into your heels, straighten your torso, and push your pelvis up by squeezing your glutes.
- Make sure that your chest does not lift during this movement.
- Hold for two seconds and lower your hips to the floor.
- Complete 2-3 sets of 8-12 reps.
Leg kicks exercise
- This exercise improves your range of motion, targeting your glutes, and stabilizing your core and lower back.
- Stand straight, with legs straight and arms hanging.
- Engage your core area with your spine in a neutral position.
- Lift your right knee off the floor.
- Push your right heel back and up slightly toward the ceiling, with your leg straight.
- Avoid rotating the hips or shoulders.
- Return your leg to the starting position.
- Do 2-3 sets of 8-12 reps on each leg.
Frog pose exercise
- The exercise is used to activate the buttock muscles at the beginning or end of the exercise.
- Begin by lying on your back with your knees pointing out and the soles of your feet together.
- Your legs should be in a diamond position.
- Keep your arms at your sides.
- Squeeze your glutes and lift your hips off the floor, then lower them back to the starting position.
- Do the exercise 15-20 times.
Leg Raise with Arch
- Lie on your right side with your knees bent at a 90-degree angle.
- Bend your right elbow and place your head on your right hand.
- Keep your spine in a neutral position and your shoulders, hips, and ankles in a straight line.
- Keep touching the back of your heels and core,
- Slowly raise your knee about 45 degrees up and pause for a moment with your toes raised.
- Return your knee to the starting position.
- Complete 20 reps on each side.
Standing kickbacks
- This exercise targets the glutes by extending the hip.
- Standing on one foot about 30-60 cm from the wall, place your palms in front of you.
- Bend slightly toward the wall and lift your left foot off the floor with your knee slightly bent.
- Make sure your core is tight and your back is straight.
- Extend your leg back about 60-90 degrees, squeezing your glutes.
- Return your leg to the starting position.
- Perform 2-3 sets of 8-12 on each leg.
Side walking exercise with elastic band
- Place a bar above your knees, and stand shoulder width apart with your knees slightly bent in a semi-squat position.
- Transfer your weight to your right leg and take a wide step to the left with your left leg.
- When you step on your side, move your right leg to return to your original position.
- Hold this position for 8-10 steps.
- Do the same movements in the opposite direction.
- Do 2-3 sets.
- The exercise can be performed without a loop band.
Hip Abduction Exercise
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- Stand sideways to a wall with your feet hip-width apart.
- Place your right hand on the wall to support your body, and your left hand on your hip.
- Transfer your weight to your right leg and lift your left leg away from your body, keeping your toes pointing forward.
- Hold the position for two seconds and then return to the starting position.
- Do 2-3 sets of 8-12 on both sides.
Side hip abduction
- Lie on your right side with your legs straight.
- Squeeze your glutes and raise your left leg vertically.
- Hold for two seconds and then return to the starting position.
- Do 2-3 sets of 8-12 reps on both sides.
Abduction gluteal bridge exercise
- Lie on your back with your arms at your sides with your knees bent and your feet on the floor.
- Make sure your knees are slightly wider than your hips.
- Slowly lift your hips off the floor using your glute muscles.
- Lift your hips until a straight diagonal line is created from your knees to your hips and shoulders.
- Push your knees out using your butt and pause for a moment, then bring your knees back in and slowly bring your hips back to the floor.
- Continue doing the exercise 20 times.