Butt-lifting exercises are not just for looking good in those short shorts and tight pants, they are also an important part of your physical health as they can also help alleviate lower back and joint pain. Chances are, if you have a desk job, your hips may be tight and your butt may feel flat causing your body that tight and achy feeling. Let’s get that booty back into shape! It’s time to challenge your glutes and have your body looking and feeling great with these eight natural butt-lifting exercises.
Donkey kicks are a butt kicker that look easy but will begin to burn quite quickly. Start out on your hands and knees, making sure that your wrists are directly under your shoulders and knees below the hips with your back straight. Begin by swinging your right leg back, still in its bent position, and kicking your foot up towards the sky. Then, swing your knee back down to end back in your starting position. Repeat this motion for 25 reps then switch to your left to complete one set.
Taking it back to your kiddie ballet days, curtsy lunges will bring in those saddlebags and help lift your butt. Stand with your feet hips-width apart and step your right foot back behind your left, bending in the knees and landing in a lunge. Push through your right foot to stand back up and then switch sides. Repeat each side for 20 reps, which will complete one set.
Using a pair of dumbbells, hold them in each hand standing with your feet hips-width apart and your arms down in front. Slowly bend at your waist, letting your arms lower towards the floor. Try not to lock your legs too much, keeping an ever-so-slight bend at the knee. Keep your back straight and lower until your back and legs are at a 90-degree angle. Then, slowly lower back up to your starting position. Repeat for 15 reps, rest and then repeat. You will begin to feel the stretch in your legs and buildup in your butt.
Adding a little dynamic to your everyday squats, jump squats will target the butt and legs, and give you a little cardio action. Start with your feet hips-width apart and arms by your side. Then, bend at the knees, going into a squat position. Make sure your knees are over your ankles to avoid injury. Once you’ve reached your squat position, power through your legs and toes, jumping up towards the sky. Once you land, head straight back into the squat position and repeat the motions jumping up. Complete 10 jumps, rest and repeat for three sets.
Grab a box or find a bench to complete this exercise with a pair of dumbbells. Face the bench and place one foot on top. Engaging your abs and quads, push through the ball of your foot that is planted on the ground and straighten your bent leg that is on the box, reaching a standing position on top of the bench, keeping your back leg hovering. Hold the position for two seconds and then slowly lower back down to put your back foot back on the ground. Repeat this step for 10 reps then switch sides to even out the exercise.
An easy and low-impact exercise is the glute bridge. Start out on your back with your knees bent and feet flat on the floor. Squeezing your glutes, lift your hips up, keeping your neck and head on the floor. Once you’ve reached the top, slowly lower back down to the floor. Repeat this motion for 30 reps, rest and then repeat. For a little harder workout, you can hold a weighted plate on your abs as you lift your hips, giving your butt a much harder workout.
Band Side Steps
If you have a resistance band, wrap it around your knees. Start with your feet together and then bend at the knees to land in a squat position. Once you are ready, step your right foot out to the side and then sidestep your left foot to meet your right, staying in the squatted position the whole time. Take ten steps to the right and then reverse by taking ten steps to the left, holding your body in a low, squatted position the entire time by engaging your abs and glutes. Repeat this for one minute. Rest and repeat for three sets.
Elevated Plié Pulse
Stand with your feet spread out wide and your toes turned outward. Lower down into a wide-stance squat. Holding your body in this position, lift your right heel off the floor, pushing through the ball of your foot and keeping your back straight. Once you have your balance and strength, straighten your legs a little and then lower back down by bending your knees, creating a pulsing motion up and down. Continue this pulsing motion for 30 seconds, rest, and then repeat on the other side. Do this each set three times.