My Top 6 Exercises To Build A Better Booty

Just like any other muscle the booty can be lifted, built and perfected. I wanted to share with you guys my top 6 awesome, essential and effective exercises that you can do wherever and whenever to build that booty!

 

ALL ABOUT THE BOOTY

Your booty is comprised of three main muscles that work differently and need to be exercised differently. The king of the glutes is the Gluteus Maximus then follows Gluteus Medius and lastly the Gluteus Minimus.

These muscles are vital to the health of our sacrum, hip joints, lumbar spine, lower back, femur and knees. If these muscles are not used or not exercised properly then it can result in joint problems such as hip pain, back pain and tight hamstrings.

So to help strengthen and tone your glutes, try this workout at least 3 times a week. Don’t be afraid to mix up the exercises and challenge yourself with a higher rep count or add some heavy weights!

My lower body transformation from Jan 2015 - July 2017!

My lower body transformation from Jan 2015 – July 2017!

 

1. Butt Bridges

Lie down on the floor with your knees bent and your hands by your side. Then slowly lift your booty off the ground until your body makes a 45 degree angle with the ground. Squeeze your glutes and then slowly come back down. Perform 10 reps of 3 sets.

To make this exercise more challenging, place a bench or swiss ball under your back and place a barbell on your hips and perform the same action as above.

 

2. Side Lunges

Start with hands on your hips and feet together. Then lunge your left leg out to the side so that it is bent and your right leg is straight. Then do the same on the other side. Perform 10 reps of 3 sets on each side.

To make this exercise more challenging, hold dumbbells in both your hands.

 

3. Squat Jacks

Start standing with feet together. Then jump your legs outwards, squatting down low, and then back together. Make sure you keep your back straight and your knees outwards. Perform 10 reps of 3 sets.

To make this exercise more challenging, strap on some weighted ankle straps around your feet.

 

4. Alternating Lunges

Start in a normal standing position, lung one leg forward and let the other knee drop so that it almost touches the ground. Then change legs. Perform 20 reps of 3 sets.

To make this exercise more challenging, hold dumbbells in both your hands.

 

5. Split Lunges

Stand with your back to a chair or a step. Place one foot on that chair and then lunge down so that your front leg makes a right angle. Perform 10 reps and then change legs. Perform 10 reps of 3 sets on each side.

To make this exercise more challenging, hold dumbbells in both your hands.

 

6. Sumo Squats

Start by standing with feet wide apart and feet pointing outwards. Place your hands on your hips and then squat low and then rise by squeezing your glutes. Perform 10 reps of 3 sets.

To make this exercise more challenging, hold one dumbbell with both hand at chest height.

 

Try this Booty Builder Workout!

  1. Butt bridges – 10 reps / 3 sets
  2. Side lunges – 10 reps / 3 sets
  3. Squat jacks – 10 reps / 3 sets
  4. Alternating lunges – 20 reps / 3 sets
  5. Split lunges – 10 reps / 3 sets each leg
  6. Sumo squats – 10 reps / 3 sets