Workouts That Are Basically Like Butt Lifts
It’s swimsuit season! We believe that if you have a great body and a swimsuit, then you have a swimsuit body. While we believe that if you have a body + a bathing suit, then you have a bathing suit body, wearing a cheeky bikini to show off the Your good glutes are fun to look at, too. So here are seven moves you can do every day – no need to go to the gym – to get a lovely, toned, lifted The hips.
stoop and bow (at the waist)
You know how Sir Mix-a-Lot “likes it round and big”? Well, this move will help with both of those things. It builds muscle on the outside of the hips towards the glutes (trust us, if you do this move today, you’ll feel what we mean tomorrow) ). Your quadriceps are also working and building one of the largest muscle groups, which also has the benefit of burning fat.
Start in a standing, athletic stance. Cross your left leg behind you at about a 45-degree angle and bend your knees until the back knee touches the ground. Curtsy for the Queen. Make sure the front knee rests directly on the ankle. Repeat on the other side.
This is a full-body workout, but it targets the upper glutes, effectively lifting and firming the buttocks.
Start in an athletic stance again, holding weights in each hand. (If you have them, 10-pound weights work well here.) Hinge at the waist, keeping your back straight, and use your straight arms to lower the weights in front of your legs so that your chest is parallel to the floor. Use your core and hips to pull yourself to a standing position while keeping the weights close to your body and squeezing your hips.
You may want to save this for your workout at home, but we won’t judge – live your life. It’s definitely on the more – shall we say – suggestive side, though.
If you’re familiar with the glute bridge, this one is similar. Start sitting on the floor, with your shoulders resting on the couch or bed, and a weight on your legs, like, right between your legs and torso! . Bend your knees so that your feet are on the floor. Now lift your hips up so that your knees are at 90 degrees and your body is in a straight line. Squeeze your buttocks at the top and slowly lower down at the bottom.
Did you know that dogs lift their legs to pee? Okay, so this move is pretty much like that, minus the actual pee.
For this move, start on your hands and knees, with your hands right below your shoulders and your knees hip width apart. Keeping your knee bent at 90 degrees, lift your leg outward as far as you can, at least to your hip height, and then come back down. If you want/can straighten your leg, then bring it back to 90 degrees before bringing it back to the ground, that’s the reward. You can do all your repetitions on one side before switching to the other side.
All these animals are imitated – first by dogs, now by donkeys. This move targets the deep muscles of the buttocks, working it from the inside out.
This pose is the same with the hands and knees. This time, instead of going out sideways, you pick up your heels like a bent kick to the ceiling, while keeping your knees 90 degrees bent! . Keep your back straight – don’t arch it. And don’t dump all your weight on your support legs when you’re tired – keep it in good shape.
Bulgarian Split Push-ups
Dude! Those Bulgarians really know how to exercise their bodies.
Start with your right leg down and your left leg behind you, on a chair or weight bench. Squat down, keeping your knee directly over your ankle – you should always be able to see your toes. Your front leg is doing all the work. When you come back, do all the repetitions on that side before switching to the other side.
Before you start squatting, play with this by lowering one leg very hard, then the other, and clapping your hands. It looks super crazy, like you’re trying to eat your wrestling opponent (like a real sumo wrestler). Then do your repetitions. The sumo squat targets your inner thighs as well as your hips – you’re welcome.
Spread your legs further than your hip width and point your toes at a 45 degree angle. Bring your hips down until your butt is level with your knees. Come back up and repeat.
Always keep your core tight during all of these exercises. Don’t forget to warm up, cool down and stretch! Drink lots of water. There are many great examples of these exercises on YouTube, as well as great stretching yoga.