Our butt is essentially made up of numerous muscles that include the glutes, hamstrings and a lot more. So if you wanted that nice-shaped butt, you're going to have to work on the surrounding muscles as well. Though this may sound to be a lot of work, you don't have to worry because this is where you can really gain the benefits of compound movements.
For some reference, Compound Movements are exercises that work on numerous muscles at the same time. Here are 6 of the best workouts you can utilize to firm up that butt whether you're already in great shape or you just wanted a bit of improvement to your backside.
- Lie flat on you back while your knees bent and arms relaxed.
- Afterward, raise your hips off the ground.
- Align your back into a straight line while toning your buttocks.
- Perform this exercise for 3 sets of 10-12 reps.
- Go down on fours with a straight back.
- Afterward, elevate your leg behind at a 90 degree angle wherein your foot is flat and parallel to the ceiling.
- Alternate the legs and perform this workout for 3 sets of 12 reps each side.
The sumo deadlift essentially works out your whole body with a hefty emphasis on your lower body. This workout needs a form of weight be it a dumbbell set or a barbell.
- Position your feet wide apart similar to a sumo wrestler while your toes are pointed out, and your barbell over your feet.
- Bend your knees as you reach down for the barbell and always ensure that you keep your back and chest straight.
- Press through your heels and carry the weight up near your hips.
- Most significantly, remember to push your hips forward and not upwards only, while squeezing those cheeks.
BULGARIAN SPLIT SQUATS
Note: This workout needs a surface like a chair.
- Stand with your back to the seat, about lunge distance away.
- Raise one leg behind you similar to the donkey kick so you can position the top of your foot on the chair.
- Gain your balance first and then bend your front leg as your back leg's knee reaches the ground, at which point you should press right back up on that front leg.
- Lie down on your stomach with your arms past your head as if you're swimming.
- Elevate your appendages off the ground before starting so you're in a tense position.
- Afterward, elevate your right arm and left leg a little bit higher than previously stated and lower it, after which you substitute sides.
Note: This workout is best done as a timed set rather than for reps.
- Starting from a standing position, take a deep step forward, lowering your body as you preserve an upright position and bend your legs.
- Stand up towards the front leg and repeat with the other leg so you’re moving ahead like you're walking.
Always bear in mind that it's never too late to get back into shape. You're after advancement and not perfection. You just have to be consistent, work hard, and of course don't go for that another slice of cake or bar of chocolate as you don't need it.
Please don’t forget to share this article with your family and friends who wanted to shape up their butt!
Based on materials from APost
Illustrated by Germielyn Balondo for Meow Gag