The most popular trend in buttocks around the 1800s to the 1900s was to have small and firm buttocks. Large buttocks on women were seen as a sign of being unfit and obese. This does not apply today because society is now appraising large buttocks as more desirable and a sign of physical fitness. This trend is accompanied by having a lifted backside which basically means that the buttocks are not saggy, but instead, they are firm and held in place. Having lifted buttocks means that you have to build on muscle rather than the popular myth of fat. Through building new and lean muscle, you will obtain a more rounded and natural backside. The best way to build muscle is through exercise, and this article outlines the best exercises to lift your buttocks.
Researchers have found that donkey kicks are effective at targeting glute muscles more than squats. To do a basic donkey kick, begin in table top on your hands and knees with your abdominal muscles drawn towards your spine. Lift one leg up behind you while keeping your knee bent, raise the leg until it is in line with your body and your flexed foot is parallel to the ceiling. Hold this position for five seconds then drop and repeat it on the other leg. Repeat this process at least twelve times on each leg once a day. Donkey kicks tighten the glute muscles while strengthening the core and reducing cellulite and fat. If this position is painful on your wrists or knees, then try variations such as standing near a wall , about an arm’s length away. Place both hands on the wall and then bend one knee to 90 degrees and kick it back, keeping your leg in line with your hip. Another way to switch it up is to use a stability ball , which can help take pressure off of your wrists and shoulders as well as knees. You can make this exercise harder with ankle weights.
It is not common to find dumbells or other weights in the exercise regimen of a woman, but for lifting buttocks, it is required. What you will need is a pair of weights that have an overhand grip. Hold them at arm’s length in front of the thighs and position your feet at hip width apart. Bend your knees slightly then bend at your torso while still holding the bent knee position. Lower the torso until it is almost parallel to the floor while keeping the weights as close to your body as possible. Hold this position for a few seconds then return to the standing position.
Begin by standing with the feet together and hands on hips. Step with your right foot forward and shift your weight onto your front leg. Allow the heel of your back leg to lift slightly off the floor. Slowly bend the knees dropping your body straight down, making sure your weight stays on your front heel. Your front knee should be aligned with your front ankle. Bend down as low as possible, without touching your back knee to the floor. Briefly hold the position, then rise until both legs are straightened again. After your first set, you can switch legs so that your left foot is forward. If you are a beginner do this exercise with your body weight only and repeat each side 20 reps, for 3 sets, with 30 seconds rest in between. You can make this exercise harder with weights or a resistance band.
This exercise requires you to lie on your back, and so it is a great exercise for a cool down session. It is also a great way to relieve tension on the back while still working on the buttocks. Begin by lying on your back with your arms at the side. Bend the knees and place the feet flat on the floor, lift your hips towards the floor and hold for one count then bring the back down. Repeat these lifts for sixty seconds making sure to squeeze the glutes and hamstrings. Be careful not to arch your back because it can lead to spinal damage. If you want to make the exercise more challenging, extend one leg at the top of the lift and hold the position for five seconds. Keeping the hips up, lower the foot to the floor then lower the hips. You can make this exercise harder with weights or a resistance band.
Squat with Kick-Back
As you may already know, squats can help with the development of rounded buttocks. Adding a kick back to the squats adds intensity to help lift the buttocks. Begin by standing with the legs shoulder-width apart the squat making sure to bring the fists close to the chin. Bring the left leg straight behind you while extending the arms forward. Return to the squat position, then repeat on the other side. Repeat on the other side and begin to alternate on each side for one minute. As you squat, ensure to shift your weight back on your heels and when extending the leg behind you, keep your hips square; don’t twist them toward the side. You can make this exercise harder with weights or a resistance band.