A firm bubble butt is the focal point when it comes to the development of a curvy, sexy body. Achieving this anatomical characteristic takes the right blend of discipline and exercises. Each exercise needs to be performed with proper form and technique. In some cases, all you need is the weight of your body.
Squat Variation
The standard squat is performed with your feet shoulder-width apart. This exercise is effective at targeting the derriere, but you can increase the emphasis by making a simple adjustment with your feet. Instead of standing with your feet shoulder-width apart, place them in a wide stance and turn your toes out to your sides. Now slowly lower yourself down by bending your knees. Once your thighs are parallel the floor, stand back up and repeat. When you rise back up, squeeze your glutes forcefully for a second. To increase the resistance, hold dumbbells down in front of your body. This exercise is called a plie.
Offset Reverse Lunge
The offset reverse lunge targets the glutes, hips and thighs, and it requires a dumbbell. While standing with your feet together, hold a dumbbell in your right hand with your elbow bent and arm tucked into the front of your chest. The weight should be right above your shoulder at this point. Take a long step back with your left foot and lower yourself down by bending both knees. Once your back knee is right above the floor and front knee is bent 90 degrees, stand up and come back to the starting position. Repeat for a set of reps and switch sides.
Glute Bridges
Glute bridges work the butt and hamstrings and they require nothing but the weight of the body. To begin, lie on your back on the floor with your knees bent and feet flat. Keeping your arms at your sides, lift your hips in the air as high as possible and squeeze your glutes forcefully for a full second. Slowly lower your hips back down and repeat. For a variation, extend one leg out straight when you lift your hips in the air.
Kickbacks
Kickbacks target your butt and hamstrings and you can do these from a standing or lying position. To do them standing, place one hand lightly on a table or counter for balance, raise your right foot from the floor and move your leg in the air behind your body. Squeeze your glutes forcefully and slowly lower your leg back down. Repeat for a set of reps and switch sides. To do kickbacks from a lying position, lie face-down on the floor with your legs together and head resting on your forearms. Raise your right leg in the air as high as possible and squeeze for a second. Slowly lower your leg, repeat with your left leg and alternate back and forth. For either variation, strap ankle weights to your lower legs to increase the resistance.
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