4 Exercises to Build the Irresistible Booty

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4 exercises to build your booty

Hubby walked by and grabbed my butt as I washed dishes at the kitchen sink.

“I just couldn’t resist,” he said, “Your butt looks amazing!”

I glanced over blushing, and said to myself, “Yes”! because I had finally found a workout routine that is helping to lift my butt.

There’s something depressing about having a not so sexy booty — especially if you all your friends have one and your hubby can’t stop commenting on them when the Real Housewives of Atlanta hit the screen.

Or what about that one time you put on your freak ‘em girl dress on and your droopy booty made it not so freak ‘em. Your sad booty got in the way of a beautiful  night out with your girls, and they all refused to tell  you the truth when you asked, “How does my booty look in this dress.”

Nobody wanted to be the terrible, horrible, no good friend that told you the bad news. Horrifying at the time (seriously, you never want to be in that situation again!!), but when you describe the situation later to yourself, it dawned on you that  you always had the power to make changes in your life to get the booty you desire.

We all want that bubble booty that has hubby drooling at the mouth and unable to resist touching when he walks by. The problem is we don’t know how to get it.

The good news is we can get one in the privacy of our own home, on our own time, and with simple exercises that only take minutes to complete.

That is the precise reason why I l am writing this blog – I am neither a fitness expert nor a butt specialist, what I am is a woman who’s determined, like many of you, to have the booty she wants by any means necessary.

Because my degree is not in fitness, I’ve researched fitness websites and experts, and sites like Pinterest to assist me in finding exercises proven to improve my butt. It is because of the changes I’ve noticed after implementing these exercises that I can’t resist sharing with you. 

The following 4 exercises are ones that helped me see results within just two weeks. So if you’re tired of your sagging booty or just need a few routines to build on the booty you already have, check out this short list.

In this article you will learn four butt exercises that I complete daily, what muscles these exercises target, how to do them, and a short routine you can do to get your butt routine started.

Start building that beautiful booty you always desired today.

1) Donkey Kicks

Whether you are at home, in your office or on vacation, you will love this exercise. Although you are on your knees when doing this exercise, you will find that it is easier on the knees than the traditional squat. Donkey kicks are by far my favorite booty exercise. So, get into position and feel the burn.

Muscles targeted:

Donkey kicks works your core, lower back, legs and butt. Each leg lift tones all three butt muscles — gluteus maximus, gluteus medius and gluteus minimus — in both the leg being lifted and the leg used for support.

How to Do it:

Starting on your hands and knees, keeping your core tight, back flat, raise 1 leg and keeping knees at 90 degrees. Push that leg as high as you can in the air and lower it back down slowly, repeat for twelve reps, then switch legs.

Beginning donkey kick routine:

Four sets of 12

2) Lunges

Lunges are another exercise that can be performed in multiple locations because you don’t need equipment. Lunges can be challenging at the start, because of the balance factor, but are very effective in targeting butt muscles. Additionally, this exercise targets multiple muscle groups at once.

Muscles targeted:

The lunge is a lower-body exercise that works several muscle groups at once. The targeted muscles include the glutes in your hips and butt along with the hamstrings and quadriceps in your thighs. The calf muscles in your lower legs, your abdominal muscles and your back muscles act as stabilizers during this exercise.

How to Do it:

Start with your feet shoulder width apart and abs tightened. Take a long step forward, lowering your body until your thigh is at 90 degrees, parallel to the floor. Make sure that your knee is not over your toes.

Beginning lunge routine:

Four sets of 12

3) Squats

Squats, like the previous exercises we’ve discussed, require no equipment. I’ve found that they are the toughest on my knees.

Muscles targeted:

Studies have shown that squats have a positive effect on endogenous testosterone production, which supports muscle growth and maintenance. Squats work the entire lower body, targeting the quadricepshamstringsglutes, and the muscles that make up the calves.

How to Do it:

Start by taking an excessively wide stance. The more your feet are apart, the more you activate your glute muscles and not your quads or the front of thighs. When I first started this routine, I noticed more burn in my quads than my butt, likely because I didn’t have my legs far enough apart.

With your core engaged and your back straight, bend your knees and send your hips backwards, lowering your body as far as you can without compromising your posture.

Rise back to your starting stance, squeezing your butt at the top of the movement. That’s one rep.

Beginning lunge routine:

Aim for 4 sets of 15 reps.

4) Glute bridges or Lying Hip Raises

Glute bridges are also not too stressful on the knees.

Muscles targeted:

Although the bridge is an effective glute-toning exercise, it also works the your core, which includes your rectus abdominuserector spinaehamstrings and adductors. More advanced variations spread the tension a little more by working your hip flexorsquads and obliques.

How to Do it:

Lying on your back with your knees bent and feet flat on the floor, place the weight on your pelvic area.

Keeping your core tight, rise your hips up off the floor and thrust them as high into the air as you can, squeezing your butt at the top. Keep shoulders on the ground.

Beginning lunge routine:

Complete 4 sets of 12 reps

Conclusion

In this article we’ve learned 4 popular butt exercises, the muscles they target, how to execute them, and a starting point for a workout routine.

Start your  journey to a freak ‘em girl dress booty today and in no time your significant other won’t be able to keep his hands off  it!

*If you struggle with getting started with a routine, read my blog post on how to use Pinterest to get at home workout routines here.

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