Your backside, or gluteal muscle, has the potential to be lifted as a result of specific strengthening exercises. The good news is that you will not have to spend a lot of time exercising your rear. If you can find 5 to 10 minutes three times a week, your behind will be on its way north. Each exercise can be performed 10 to 12 times and for two or three sets. Your butt will need a day of rest in between these workouts in order to recover.
Curtsy
A curtsy is one of the exercises you can use to lift your butt. Perform this exercise by standing tall and then crossing one leg behind and to the side of the other. In this position, bend both knees as if you were greeting the queen. You can repeat one leg for repetitions or alternate curtsies between the legs.
Half Moon
The name of this yoga pose, half moon, is appropriate because it strengthens one butt cheek at a time. Half moon strengthens your behind in a stable position as opposed to a movement-based exercise. Perform this pose by standing tall and then folding forward to place one hand on the floor approximately two feet in front of your foot. Once here, slightly turn to the side and lift the opposite arm and leg as high as you comfortably can toward the ceiling. Half moon may be held for 5 to 10 breaths.
Dead Lift
A dead lift can be accomplished by using a dumbbell or barbells. To perform a dead lift, stand tall, hold the weight in your hands with your arms along the front of your body and then fold forward as if you were going to place the weights on the floor. The challenge is keeping your legs straight as you do this. Contract your butt as you bring your body upright to start position.
Single Leg Bridge
A bridge exercise begins with you lying face up on the floor. With your knees bent, place your feet flat onto the floor and then bring one knee towards your chest. Hold onto that knee as you press the opposite heel into the floor and then lift your hips toward the ceiling. Repeat for repetitions on one leg and then repeat on the opposite leg.
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