The 5 best exercises for a great butt
الرئيسية / HEALTHY / The 5 best exercises for a great butt
Do you want a crisp and firm butt à la Jennifer Lopez? No problem, with our simple exercises you can easily get your butt in shape!
Our butt is constantly working
You wouldn't think it, but even in everyday life, the large gluteal muscle does a lot of work: for example, it helps us stretch our legs after standing up from a squat and lift our bodies when we climb stairs. But the middle gluteal muscle, which makes it possible to spread the legs, and the small gluteal muscle also do their part to help us walk upright through life. When the buttocks and abdominal muscles are tensed, the hips are stretched at the same time, which prevents the pelvis from drifting into a hollow back. And in this way, we not only ensure a straight gait but also a straight posture.
5 exercises for a crisp butt
So that our butt can not only fulfill its tasks but is also a real eye-catcher, we should train it specifically. And it's easy - you don't even need equipment for these five exercises!
1. kickbacks
The perfect way to start working out your glutes, hamstrings, and lower back is with the beginner kickback exercise. To do this, get into a quadruped stance and rest your forearms at right angles on the mat with your elbows under your shoulders. Then stretch one leg up at a 90-degree angle with the sole of the foot facing the ceiling. Now tighten your belly button and butt, keep your back straight, and use the strength of your thigh to push your leg toward the ceiling in short kicks - keeping your lower leg at a 90-degree angle. Repeat the exercise ten times on both sides.
2. squats
Jennifer Lopez also relies on squats for her tight butt, which can be performed in different ways. No wonder - the exercise not only trains the butt, but also the rear and front thighs, the abdomen as well as the lower back. To get started, stand hip-width apart, then slowly push your butt back and down with your back straight while bending your knees - as if you were sitting in a chair. Make sure your knee never goes past the top of your foot and your torso stays upright. At the same time, bring your arms forward to help with balance. To get back up, push up from the whole foot, keeping the heels on the ground. 20 to 30 squats is a good guideline for your workout.
Variations of squats include the squat walk. Don't bend your knees and push your butt down and back, keeping your torso straight. However, instead of pushing yourself back up now, take a few steps forward in a deep squat. Make sure that you press your heels all the way to the floor. With this exercise, you train not only the buttocks but also the front and back thighs as well as the abdomen. By the way, there is also the lateral squat walk: Proceed as with the normal squat walk, but move sideways instead of forwards. The knees and toes rotate slightly outwards, but make sure that you remain in a deep squat position. The lateral squat walk works the butt and abdominals as well as the lateral thighs. Perform about ten squat walks.
3. dirty rascal
This beginner exercise with a somewhat strange name is perfect for strengthening the lower back, buttocks, and lateral thighs. To do it, get back into the quadruped position, this time keeping your arms extended and your hands under your shoulders. Draw in your belly button, make sure your back is straight, and then lift one leg sideways up away from your body at a 90-degree angle - like a dog lifting its leg to urinate. Perform the exercise about ten times on both sides.
4. cross lunge
This exercise is also suitable mainly for the buttocks, lateral and front thighs, and abdomen. However, it is more for advanced users, because you already need a good balance to perform it correctly. Stand hip-width apart, then extend one leg crossed behind the other with a long stride and bend it until your back knee touches the floor. Bend your arms in front of your body for better balance. Keep the upper body upright and rotate the front knee slightly outward. Then push yourself back up with your feet and switch sides. Since the exercise can strain the joints, you should only do it if your knee joints are healthy. Repeat the exercise ten times.
5. hip thrust
Finally, in addition to our butt, let's strengthen our rear thighs and lower back. The Hip Thrust requires a bit of practice and balance but is considered more of medium difficulty. Lie on your back and make sure that your back is completely on the mat and that you don't slip into a hollow back. Then place your feet at a 90-degree angle and stretch both arms towards the ceiling. Make sure your back and pelvis remain straight, then push your tense butt up toward the ceiling until your torso and hips form a straight line. Then lower your butt down in a controlled manner, but don't lay down, press right back up. Repeat the exercise about 15 times.
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