You can’t deny that the newest craze in fitness is having a big butt. Sir Mix-A-Lot was ahead of his time in the early 1990s when he sang, “I like big butts and I cannot lie.”
Fitness models are rocking rounded rears that without a doubt look good in everything from tights to bandage dresses and anything else you can imagine.
So, how do fit chicks build those butts?
They actually exercise focusing on their derrière.
Targeted Exercises Just For The Arse
Glutes, also known as the booty muscles, are one of the most common underactive muscles in the human body. This means that people aren’t utilizing the largest, most powerful muscle group in their entire body. You could consider them sleeping giants.
It’s time to wake them up. Schedule a gym day to only focus on glute training. There are endless ways you can build a butt both with and without weights. Set up a workout routine using the following exercises.
Bands Build Booties
Exercises with bands are a great place to start, especially if you are just beginning your fitness journey. Even fitness elites use them weekly. Investing a few dollars in some simple exercise elastics will pay off tenfold. Exercise bands will take your butt to the next level of fit when you use them like this:
Lateral Band Walk – Place the band just above your knees, lower into a semi-squat and crab walk (walk sideways) always keeping tension in the band. Walk to the left 5 to 10 paces and then back to the right. Take a 30 to 60-second rest and repeat the set two or three times.
Standing Hip Abduction – Place the band around your ankles standing with your feet shoulder-width apart. If you need to hold on to a surface for balance, you can. Then push your right leg out to the side. Complete 10 repetitions. Switch to the left leg and do 10 more reps. Complete two or three sets.
Standing Hip Extension – Place the band around your ankles holding tension in the band. Hold on to something to brace yourself. Extend your hip or kick your right foot back without bending your knee. Do 10 reps and then switch feet. Complete two or three sets.
Hip External Rotation (Clam Shell) – This exercise looks strange, but it’ll shape your hindquarters. Wrap the bands just above your knees and then lay on your side in a pose similar to the fetal position. Then, rotate your hip externally pulling your top knee skyward. The half of your body that’s touching the floor should be your stabilizer. Make sure it stays touching the floor. The separation of your knees resembles how a clam opens, hence the name. Do 10 reps on each side for two or three sets.
These exercises will provide you with a well-rounded glute routine that truly focuses on glute activation. The bands may seem harmless, but they’re going to light your bum on fire!
The name says it all. You’ll activate your glutes by transforming your body into a bridge. This may be the single best exercise for targeting your caboose, but it also helps stabilize your core and helps with lower back strength.
Lie down with your back on the floor and your arms out to your sides, knees bent and heels on the ground. Lift your hips skyward until your knees, hips, and shoulders are in a straight line. That’s the bridge! Hold that position and let your kids roll their toy cars down the human bridge you made. As you reach the top of the movement, squeeze your glutes (the most important part) holding the position for two or three seconds and then slowly lowering your hips back to the floor. Repeat the move for two or three sets of 8 to 10 reps.
As you get stronger, you can use your bands or even weights to make this exercise more challenging.
Can You Get Your Cardio In And Build Your Booty?
You bet! If you want to kill two birds with one stone, here’s some cardio that boosts the butt.
Ready to put in some real work? Find the sled in your local gym. Pushing and pulling a sled will undoubtedly challenge your glutes. Find a long lane and simply run the sled down the stretch by pushing it. When you reach the end pull it, walking backward, to the starting line. Just three or four rounds will test your cardiovascular endurance and solidify your posterior.
Ready for the next level? Add weights to the sled! Or get low. You can push from a lower stance by moving your hand position down on the sled handles. This will further activate your glutes and hamstrings.
Do you watch the summer Olympics? Check out the sprinters. They all have exceptional gluteal development because sprinting builds muscle evenly across your legs, thighs and rear. Heaven knows you want even muscle so it doesn’t look like you have butt implants.
Take your workout to the great outdoors. Make sure you stretch and warm up properly before you start sprinting because you don’t want to get injured.
Use explosive calisthenics exercises like jump squats to burn calories and develop your glutes, hamstrings, quads, lower back, and abs. That’s right, jump squats are a one-stop shopping experience.
Stand with your feet shoulder-width apart. Lower into the squat position. Explode into the air. That’s one. Do 10 to 15 jump squats per set. Want to step up your game? Hold dumbbells in your hands to add weight.
The step mill alone won’t give you a show-stopping butt. You can’t target fat loss in one area or build your butt by just spending hours on this device, but if you’re going to do cardio inside the gym, go ahead and get on the step mill.
You can use it in a variety of ways:
- The regular way walking face forward
- Lateral walk, by facing the left and right sides of the machine
- Add in glute kickbacks, extending your leg to the back
- Add in sidekicks, abductor kick, when facing left or right
- Walk backwards
- Skip steps
- Interval training
Your backside should defy gravity using these exercises. If you use them weekly, you may eventually have a place to set your drink – on your booty shelf. Form a bond with your booty. Spend time on it, take progress pictures of it and literally work your butt on (not off). You’ll start to notice men breaking their necks just to see you walk away.