Why We’re Not Butt Contouring
Posted On Apr 19, 2016
Aside from the fact that butt contouring is totally bizarre, a nice toned tush is achievable with 5 quick exercises.
Whether its hump day or not, if your rear end isn’t perfectly padded, it’s easy to feel forgotten in a world full Kylie Jenners and Blac Chynas. (Yes, I did that on purpose.)
Other than butt sculpting with makeup, some believe that the easiest way to achieve a nice butt is by going to Dr. Miami and getting his signature procedure, the Brazilian butt lift. However, we’re here to tell you differently. Overnight booty success only solves half of our problems. Having a tight and uplifted bottom makes for a sexy silhouette. However, strong butt muscles help you perform daily movements better and improve your overall athletic performance.
So, stiff crackling knees does not necessarily mean to lay off the squats, it may actually be a sign to do more lower body strengthening. We’ve listed 5 easy exercises that promote a stronger butt with no equipment needed so there are no if, ands, or “butts” about not completing them.
- Sumo squat
Stand with your feet shoulder-width apart and arms resting behind your ears.
Bend your knees and sit into a squatting position then jump explosively. Be sure to keep your core engaged.
Land controlled and lower your body back into a squat position to complete the first rep.
Complete three full sets with 20 reps each.
- Split squat jump
Stand lightly with your feet together then explode into a lunge position with your left leg forward.
Push off with both feet and jump back into a lunge position with your right leg forward.
Jump to put your feet back together to complete one full rep.
Do as many as you can for one minute.
- Bent Leg Plank with Leg Lifts
Start in a plank position on all fours with your shoulders aligned with your wrists.
With a flexed foot, squeeze your gluts, and raise your right heel up toward the ceiling as high as you can and pause.
Bring your right knee back next to your left knee.
Complete 20 reps before switching sides, then repeat for a total of three sets.
- Fire hydrant
Start on all fours with your feet directly below your knees and your wrists aligned with your shoulders.
Keeping your knee bent, raise your right leg until your thigh is parallel to the floor.
Slowly lower your leg and repeat for 20 reps before switching sides.
- Hip raises/bridge
Lie flat on the floor with your knees bent and arms stretched directly beside your body with palms faced down.
Contract your abs, squeeze your gluts, and slowly lift your hips up from the floor so that your body makes a straight line from shoulders to knees.
Pause and slowly lower your hips back to the floor.
Complete 10 reps three times, if possible.
Do this short workout every day before you head out the door or add it to your daily gym regime. And always remember, overnight booty success only solves half of our problems.