How To Get A Perky Butt
Sir Mix-A-Lot said it best — “I like big butts and I cannot lie.” So what is it about butts that give them such an appeal? For one they make you look AMAZING in jeans! Great news is, even if you weren’t blessed with a shapely derrière, there are ways you can sculpt your bottom by changing muscle memory, training the right way, and working out constantly over a period of time. Your glute muscles won’t know what hit them. Here are 6 moves to get you to that perky butt and kick ass!
Butt Move 1: Practice cardio three to five times a week
Treadmill walking, running, walking up the stairs, trekking, cycling, or any similar activity that gets your heart rate up will help work on the glutes and keep fat off.
Butt Move 2: Do butt exercises two to three times a week between cardio days
Start with five minute warm-ups before getting into your exercises. Then follow a series of different butt exercises focusing on 12 reps per set and three sets each. You may up the ante with weights for a more challenging resistance.
Butt Move 3: Perform Step-ups
Get yourself a step that is high enough for your thighs to be parallel to the floor. Take turns placing your right leg on the step and lifting yourself up before lowering yourself back down to the floor and repeating the movement with your left leg. If you would like more of a challenge, you can do box jumps on a stable step or box. Do this according to the recommended sets and reps in Step 2.
Butt Move 4: Try Good Mornings to strengthen those glutes
This exercise requires a barbell to be placed across your upper back. Next place your feet hip-width apart and your toes straight ahead. With your spine straight, hinge your hips forward, bend your knees slightly, and lower your upper body down until you’re parallel to the floor. Then contract your glutes and stand back up. Repeat.
Butt Move 5: Squeeze your glutes when doing Bridges
Lie flat on an exercise mat with your knees bent and feet flat. Be sure to keep your feet about hip-width apart. Lengthen and rest your arms to your sides then exhale and lift up your hips. Squeeze those glutes and hold for two seconds before returning to your starting position. Repeat.
Butt Move 6: Finish off with the Dirty Dog
Go on all fours and keep your abs tight – doing this helps support your spine. With your right leg bent, lift it high and out. Don’t forget to squeeze those glutes. Lower your leg down and repeat this move up to 12 times before switching to the left. Repeat.
As with all strenuous activities or those that require weights, do consult your physician to ensure they’re right for you and that you’re fit enough to perform them.
If you need help getting into shape, don’t hesitate to pop by at Cutting Edge. We’re always here for you. Best of luck to those behinds!