The following video says the word “but” 24 times. But… is it spelled with 2 “t”s
or just one. YOU be the judge! “Brazilian bubble butts” look droolworthy,
but -- we tend to think achieving them is next to impossible -- unless you sweat the
entire day at the gym. But -- this assumption is far from the truth. With simple, yet effective
exercises that can be done in the comfort of your home, you can achieve the perfect
round butt -- in no time. And what’s more, the exercises I’ll show you today require
no equipment. So, let’s get started.
1. Rainbow Lift This exercise is popular among celebrities.
So, if it works for them, it should work for you too.
To do this exercise start by getting on all fours. Your palms should be shoulder-width
apart, and your hips should be right over your knees. Lift the left leg up and move
it across the right leg to the opposite side, forming an arch. Once the toe touches the
floor, bring the leg back to its original extended position. Repeat 20 times for the
left leg and then 20 times for the right leg. The exercise gets its name because of this
motion. It’s as if you’re drawing a rainbow using your feet.
The Rainbow Lift helps move your glutes both up and down, and back and forth. It works
all 3 of your gluteus muscles, and as an added bonus, your abs as well.
2. Donkey Kicks Don’t be fooled by the name. This exercise
is super-efficient if you want to tone the muscles of your butt. What’s more enticing
is that this exercise also helps to sculpt your abs and strengthen the spine.
To start, get on all fours. Your palms should be shoulder-width apart, and your knees should
be placed right under your hips. Keeping the right knee bent at 90 degrees, lift your leg
up. Go up as far as you can without stressing. After the leg reaches the top, hold on to
the position for a second and then lower your knee without touching the floor, and lift
again. Repeat 20 times. Now do the same with your left leg.
While this is a rather simple exercise, keep in mind that you shouldn’t overarch your
back while doing it. It might do you more harm than good.
3. Fire Hydrant Kicks – gee I wonder where they got this name?
This exercise works your abs, glutes, hips, and lower body, so you’ll be more than bootylicious;
you’ll have flaunt-worthy abs as well. Start by getting on all fours with your knees
and palms shoulder-width apart. Keeping the knee bent, raise the right leg to the side.
Pause for 2 seconds and then straighten the leg. Lower the leg back to the floor. Repeat
15 times and then do the same for your left leg.
4. Bound Tiger Pose This yoga pose warms and stretches the back
muscles and spine. Although the Tiger Pose has many versions, we’ll stick with the
classic one here. Start by kneeling on all fours. Then lift
your right leg upward so that it’s in line with your torso. Slowly bend your knee so
that your foot gets closer to your head. In this position, your toe should point toward
your head. Stay in this position for about 10-15 seconds. If staying in this position
becomes a strain, you can use the opposite hand to hold your foot. Now bring the leg
down and bend so that the knee approaches the chest. Lower your head and try to touch
your forehead with your knee. Hold this position for 10-15 seconds. Now get back to the starting
position. Perform it five times for each leg. Apart from toning your butt, this exercise
strengthens the muscles of the digestive system, boosting metabolism and promoting digestion.
5. Squats Squats need no introduction. They’re among
the most popular and effective exercises with a whole lot of benefits. They target multiple
muscles in your entire lower body, including your quadriceps, glutes, hamstrings, and your
whole posterior. What’s that? It’s your…butt. Let’s start by standing upright with feet
spread shoulder-width apart. Push your hips backward, squat down, and then come up. If
you’re a beginner, squat down only until you’re uncomfortable, and don’t try to
overdo it. It’ll only put undue pressure on the knees, which isn’t good. There’s
no need to push yourself. With time, you’ll become perfect. Squat about 20-30 times.
6. Curtsy Squats These are an excellent exercise if you want
a toned butt and shapely inner thighs. Even though they’re simple to do, beginners often
end up doing it incorrectly. So, let’s take a look at how to do it the right way.
Start by standing upright with your feet together. Now move your left leg behind and to the right
across your right leg. Bend both your knees as if you were curtsying and join your palms
near the center of your chest in the classical ‘namaste’ pose. Then bring the left leg
to the starting position and repeat this exercise 20 times. Now, repeat the same with your right
leg 20 times. The most common mistake people make is that
they overextend their butt… outward and therefore their hip gets angled backward.
7. Ski Squats While Skiing might be hard to master, this
namesake exercise isn’t. Although extremely simple, Ski Squats, just like its other squat
siblings, are very effective in targeting the butt… muscles. Start by standing upright
with your feet close together. Sink down and rise up as you would while doing normal squats.
Do 15 reps or just repeat the exercise for 40 seconds. In normal squats, the feet are
wide apart. Keeping the feet together in this exercise works more precise muscles that make
your butt shapely. Ski Squats not only give your butt a facelift,
(wow that’s a picture), it also strengthens and tones your lower legs and calves. It’s
the perfect exercise if you want well-toned legs and a well-toned… ha ha, you’re waiting
for me to say “butt” now aren’t you?
8. Sumo Walk Come-on! Don’t start imagining a sumo’s
butt. Haha I can’t help myself. Alright stay with me here -- This exercise is great
for toning your glutes, hip flexors, and quadriceps. It also engages the hamstrings. If you find
the exercise tough to do when you start, try walking slowly. Later, when you get comfortable,
you can switch to a faster pace. So, let’s see how it’s done. As the name
suggests, start by getting into a sumo wrestler like stance. Stand with your feet spread wide
apart, and your toes slightly pointed outward. Hold your hands together in front of your
chest. Maintain a squat position and begin to move to the right. Take 15 steps. After
the 15 steps toward the right, take 15 steps toward the left until you get back to the
spot where you started. (wearing the sumo costume is, of course, optional.)
9. Glute Bridge This is an excellent exercise for people who
spend long hours at the office, sitting at a desk. It strengthens the glutes, hamstrings,
hip muscles, lower back muscles, and promotes better posture. To do this exercise, start
by lying flat on your back, with your arms resting at your sides and palms placed firmly
on the ground. Bend your knees so that your shin is perpendicular to the ground. Pull
in your belly to engage the core. Now lift your lower back and hips so that your body
forms a straight line from your shoulders to your knees. Hold it for a couple of seconds
and lower down. While doing this exercise, people often arch
their back when lifting it up. This should be avoided, since it puts a lot of pressure
on the back.
10. Malasana or Deep Squat Any squat is perfect for shaping your…c
butt, but Malasana or Deep Squat is among those that specifically target the buttock
region. This simple yoga pose not only sculpts your rear, but it also stretches your neck,
hamstrings, spine, and ankles. As an added benefit, it also aids digestion and improves
metabolism. To begin, stand straight with your feet wide
apart. Bend your knees and sink down until your hips are lower than your knees. Don’t
get disheartened if you can’t squat very deep. Go down as much as possible. You’ll
get better with time. Bring your palms together near the center of your chest in a ‘Namaste’
like pose. Your forearms should be almost perpendicular to your palms. Your knees should
be so far apart that the elbows touch the knees. Stay in this position for 1 minute
before coming back to the starting position.
11. Awkward Pose Yoga This yoga pose has so many benefits that you’ll
almost forget that getting a beautiful butt is one of them. Among its advantages are correcting
your posture, improving body balance, reducing stress, and combating depression. It also
tones the leg muscles and strengthens the ankles.
To begin, start by standing upright with your knees spread hip-width apart. Raise your arms
up towards the ceiling and join your palms. Start bending your knees and exhale. Try bending
till the thighs are almost parallel to the ground. If, in this position, your knees are
bent, the hips are back, the chest is forward, and the arms are above the head, then you’ve
got the posture right. Hold on to the position for as long as you can and then rise to the
standing position. Repeat five times.
You now know that getting the butt of your dreams isn’t unachievable. It just takes
a little effort and a bit of perseverance. So, when are you going to begin? Let me know
down in the comments! If you learned something new today, then give this video a like and
share it with a friend. But – hey! – There’s no…buts about
it! We have over 2,000 cool videos for you to check out. All you have to do is pick the
left or right video, click on it, and enjoy! Stay on the Bright Side of life!