Workout trend 2022: 5 exercises for your butt

crispy butt
With these 5 exercises you will get a striking butt

Butt exercises: woman doing squats

© Roman Samborskyi / Shutterstock

Would you like a tight, firm butt a la Jennifer Lopez? No problem, with our simple exercises you can easily get your butt in shape!

Our butt works constantly

You would hardly think so, but even in everyday life, the large buttock muscle does a lot of work: For example, it helps us stretch our legs after getting up from a squat and lift our body, when we climb stairs. But the gluteus medius, which allows the legs to spread, and the gluteus minimus also do their part so that we can walk upright through life. If the buttocks and abdominal muscles are tight, the hips are stretched at the same time, which prevents the pelvis from shifting into a hollow back. And so we not only ensure a straight walk, but also an upright posture.

5 exercises for a firm butt

So that our butt can not only fulfill its tasks, but also attract attention, we must train it in a specific way. And it’s very easy – you don’t even need any equipment for these five exercises!

1. Bribes

the perfect start to train glutes, hamstrings and lower back, are the exercise bribes for beginners. To do this, get on all fours and place your forearms on the mat at right angles with your elbows under your shoulders. Then stretch one leg out at a 90-degree angle, with the sole of your foot pointing toward the ceiling. Now brace your belly button and butt, keep your back straight, and use the strength of your thighs to drive your leg toward the ceiling with short kicks, keeping your lower leg at a 90-degree angle. Repeat the exercise ten times on both sides.

2. Squat

Jennifer Lopez also relies on squats to firm up her glutes, which can be done in a variety of ways. It is not surprising – the exercise not only trains the buttocks, but also the front and rear thighs, stomach and lower back. To begin, stand with your feet hip-width apart, and then, keeping your back straight, slowly push your butt back and down as you bend your knees, as if you’re about to sit on a chair. Make sure that the knee never goes over the ball of the foot and that the upper body remains upright. At the same time, stretch your arms out in front of you, which helps maintain balance. To get back up, push up with your whole foot, keeping your heels on the ground. 20 to 30 squats is a good guideline for your training.

One of the variations of squats is the squat walk. Don’t bend your knees and push your lower body down and back, your upper body stays straight. Instead of pushing yourself up, you take a few steps forward into a deep squat. Make sure your heels are fully planted on the ground. With the exercise you train not only the buttocks, but also the front and rear thighs, as well as the stomach. By the way, there is also the lateral squat gait: proceed as with the normal squat gait, but do not move forward, but sideways. Knees and toes turn out slightly, make sure you stay in a deep squat. The lateral squat gait not only trains the glutes and stomach, but also the lateral thighs. Do about ten squat walks.

3. Dirty Dog

This beginner exercise with a strange name is perfect for strengthening the lower back, glutes and lateral thighs appropriate. To do this, get back on all fours, this time your arms remain stretched out, your hands are under your shoulders. Pull your navel in, keep your back straight, and then lift one leg up and away from your body at a 90-degree angle, like a dog lifting one leg to urinate. Do the exercise about ten times on both sides.

4. Cross lungs

This exercise is also good. especially for the buttocks, the lateral and front thighs and the abdomen. However, it is more for advanced users, as a good balance is needed to do it correctly. Stand hip-width apart, then extend one leg with a long stride across behind the other and bend until the rear knee touches the ground. Bend your arms in front of your body for better balance. The upper part of the body remains upright, the front knee turns slightly outwards. Then push yourself up through your feet and switch sides. Because exercise can put stress on your joints, you should only do it if your knee joints are healthy. Repeat the exercise ten times.

5. Hip thrust

finally we want In addition to the glutes, we also strengthen the back of the thighs and the lower back. The hip thrust takes some practice and balance, but is considered more of an intermediate skill. Lie on your back and make sure your back is flat on the mat and you don’t slide into a hollow back. Then place your feet at a 90-degree angle and stretch both arms toward the ceiling. Make sure your back and pelvis remain straight, and then push your glutes tight toward the ceiling until your torso and hips form a straight line. Then let your glutes sink in a controlled way, but don’t lower them, instead push yourself up again. Repeat the exercise about 15 times.


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