Bubble butts and booty trends may come and go, but one thing never goes out of style: a firm, lifted backside. The truth is, your gluteus maximus is the largest muscle in your body, so strengthening and firming your rear does more for you than just help you look hot in a pair of jeans. Glute strength can help reduce hip and knee pain and protect your back from injury; it also improves your athletic performance in nearly any workout. Yep, butt enhancement surgeries are one of the most common plastic surgery procedures around…and totally unnecessary! When you think of toning your butt, you may picture the actual butt cheek itself, but there are actually a few different muscles responsible for creating a firm, lifted appearance. There are three muscles that make up your rear :. Your hamstrings also extend up towards your glute muscles, making them an important muscle to include in your next butt workout. Hamstrings are a frequently overlooked muscle, but you need strong hamstrings to not only prevent injury to your hips but also create a lean, tight backside.
2. Barbell Squats
2. Hydrants With Leg Extension
Sign me up for the newsletter! Some people have the lucky genes of growing the perfect bubble butt very quickly, while some have to work just a little bit harder. It is the perfect exercise for your booty, and as a bonus you also get to train your legs. Simply lift your hips, wait till you feel that squeeze in your bottom and then slowly lower your hips again. This is an exercise that you can even do from your bed, which makes it one of the best exercises ever! This is one of my favourite butt exercises, simply because it truly works and you can feel that it works! After just one solid set you feel your butt working its ass off.
P erk up your derriere and drag it out of its drooping, hibernating slumber with our guide to the 14 best butt exercises. Throw of your favorites into each leg workout and rotate often. Categories Navigation Menu. Welcome to your daily dose of sweat. There's nothing more frustrating than dropping hours on hours at the gym or banging out 's of crunches and getting absolutely NOTHING to show for it. We've pulled together 14 must-use fitness It's time to overhaul your backwards, incredibly ineffective, fat-as-hell American diet. Use our rule clean eating blueprint to build a lean, muscular physique. Here's a step-by-step guide to make THE perfect avocado rose every time. Turn your workout routine into a DIY activity.
Without a doubt, is the year of the gluteus maximus. Most of us are not born with a gorgeous, muscular bubble butt — we have to work hard at maintaining our figure. So what are you waiting for? Tighten, tweak and firm your behind with these five exercises to get a bubble butt! A key ingredient to a perfect behind, lunges will get you that lean, sculpted backside you desire. Longer lunges elongate and strengthen. Add dumbbells or a barbell for more intensity. Watch the video here.