Building a butt from scratch with exercise
GLORIOUS glutes are perhaps one of the most coveted body parts. And while some women are gifted with them naturally, others have become so desperate for the perfect butt that they have resorted to pumping hundreds of thousands of dollars into sometimes dangerous butt enhancement. But Gisel Harrow, personal trainer and fitness expert at Express Fitness, Liguanea, says that the right exercise regimen is all you need to achieve a rounder, fuller, stronger rear end.
“Exercise is great in many ways, and with the right mindset, discipline, diet and regimen you can build a newer, better version of yourself – a perfect butt included. However, you will be required to focus on the lower body and glutes muscles, using resistance training to achieve this,” Harrow advised.
Below are some of the best exercises that are proven to build a terrific butt.
Squats
Squats are perhaps the most common go-to butt-building exercise, but are most effective when done with other glute-sculpting exercises. For best results when squatting using a squat bar, barbell or dumbbell, place the weights on your shoulder with your legs shoulder-width apart or wider, and lower your body to 90 degrees or below. Then return to your start position and do this 10 to 15 times repeatedly, depending on how heavy the weight you’re lifting is.
Glutes bridges
To perform this one, sit on the ground with your upper back against a bench, your knees bent, and your feet flat on the floor in front of you. Now squeeze your glutes as you raise your pelvis high enough off the floor to create a straight line between your knees, hips, and shoulders. Do this for three sets of 15-20 repetitions.
Lunges
Hold two dumbbells to the side of your body (whichever you feel most comfortable with). Next, bring one leg forward and stand so that you have good balance, then bend both legs and allow the dumbbells to bring your body towards the ground, but make sure your knee cap does not go past your toes. At this time the other knee will almost touch the floor, so do the same with this knee. Do all of the repetitions with one leg forward and then continue with the second leg. Do three sets of 12-15 repetitions.
Deadlifts
Deadlifts are excellent for your hamstrings, butt and lower back, but form is critical. So start by standing with your feet hip-width apart, and your weights in front of your thighs (bar or dumbbells). With your back flat and abs in, bend forward from the hips and lower your torso until your weights reach your shins. This is where it’s time to squeeze your butt to raise back up. Remember to keep your weights (bar) close to your legs throughout the entire range of motion, with just the slightest bend in the knees. Make sure that you don’t hyperextend your knees. Do three sets of eight to 12 repetitions.
Step-ups
Place one foot on a sturdy box or step with your weight placed on the centre of your foot. Push your hips back and then stand straight up, squeezing the glutes of your supporting leg at the top of the movement. Hold this position while keeping your hips and shoulders square and your body tall. Push your hips back again, and slowly lower your trailing foot to the floor, taking three seconds on the way back down to the starting position. Use dumbbell or barbell for more resistance. Do 12 to 15 repetitions on each for three sets.
