Every woman wants to have a nice booty. We don’t all need to look like J-Lo, but having something other than a flat pancake would be welcome. Unfortunately, one of the first things to go when you lose weight and get healthy is your backside, and this can be enough to make you lose your motivation to stay thin and healthy, particularly when you consider that your breasts often start to go as well. So how do you make sure you keep yourself bootylicious even if you lose weight? It is all about doing
the right exercises that focus on building your glutes, the muscles that support your backside. Let’s take a look at some of the best booty exercises out there.
#1 – The Deadlift
When people hear about the deadlift, they are often put off by the name. It sounds awful, painful and like something only those who have serious muscle tissue are able to do. When people imagine a deadlift, they imagine someone like Sylvester Stallone or Arnold Schwarzenegger and not someone ordinary and every day. Fortunately, in real life, the deadlift is quite easy and highly effective.
While it is an old, unsexy, and perhaps overused staple, it still provides one of the best all-around workouts for your butt, hamstrings, back….pretty much all the muscles on the backside of your body. With the deadlift in particular, make sure you use good form as not to hurt yourself.
All you really do is place your feet underneath a weighted bars, squat down and lift back up. Take real care not to arch your back and to simply use your glutes to lift yourself up and squat back down. You are sure to feel this one the next day.
#2 The Hip Extension
The hip extension is a really good move, again because it builds not just your glutes, but all your other muscles as well. The thing to remember with this one, just as with the deadlift, is that form is incredibly important. As humans, we have a tendency to not have the right posture and if we work the muscles in our backs (including the glutes and hamstring), it is all too easy to injure them. To perform a hip extension, therefore, you must first lie properly on a platform.
On a step or platform, lie facedown with hips on the edge of the step, legs straight with toes resting lightly on the floor. Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. Lift one leg higher then the other and alternate. Move each leg as though you are doing a flutter kick in water. Try doing 3 sets of 20 repetitions on each leg.
You can alternate this by leaving your legs somewhat suspended and opening and closing them side to side rather than up and down. You must, however, listen to your own body. If you feel that it is pulling too much on your lower back, stop what you are doing. You may simply need to adjust your form, or you may not have the strength for the exercise yet. There are many other types of exercises you could do to lift your butt. Consider for a minute that the gluteus maximus, which is the muscle in your tush, is actually the biggest muscle in your body. Hence, putting it through a bit of exercise is really good for you and your overall health. The fact that it can give you a pert backside that you can proudly show off in well-fitted jeans is a wonderful bonus.