zig
0

Notifications

  • You're all caught up!

The Best Exercises to Build a Sexy Butt Fast

by
author image Judy Bruen
Judy Bruen is a private certified personal trainer and wellness coach. She holds dual master's degrees from Boston College in clinical social work and pastoral ministry. She currently works with individuals on fitness, health and lifestyle goals.
The Best Exercises to Build a Sexy Butt Fast
A woman is doing a lunge. Photo Credit ElNariz/iStock/Getty Images

If only attaining a sexy butt was a quick endeavor -- dedication to a healthy diet, cardio and regular strength training are three necessary ingredients to shaping your glutes. While it may take more time than you hope, doing effective butt exercises two or three times a week will help you reach your goal. A study commissioned by the American Council on Exercise, and conducted by the University of Wisconsin, at La Crosse, revealed the best exercises for working your backside.

Extend Yourself

The study revealed that the quadruped hip extension activates the glutes more than any other researched butt exercise. To do this exercise, kneel on all fours. Put your hands under your shoulders and your knees under your hips. Straighten your back and tighten your stomach muscles. Lift your left knee off the floor. Maintaining your leg’s 90-degree angle, push your left heel toward the ceiling, stopping when your knee is parallel to the floor. Lower your knee toward the floor, stopping before it touches it. Repeat 12 to 15 times, then do extensions with your right leg.

You Might Also Like

Tone Your Glutes

Reverse lunges shape the butt. Stand up straight and bend your knees slightly. Extend your right leg behind you and lift onto your toes. Point both feet forward. Put your left knee above your left ankle, relax your shoulders and tighten your stomach muscles. Bend your left leg 90 degrees while lowering your right knee toward the floor. Stop before your right knee touches the floor, push through your left heel and stand up. Complete 12 to 15 reps, switch legs and do lunges with your right leg.

Get Down

Squats challenge your backside and tone your muscles. Stand up straight, bend your knees slightly and position your feet shoulder-width apart. Sit down and back, lower your hips toward the floor and backward, stopping when your legs form a 90-degree angle. Do not allow your knees to move forward of your toes as your body moves downward. Push through your heels and stand up. Complete 12 to 15 reps.

Related Searches

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

References

Demand Media