Some of the best butt-lifting and tightening exercises involve using multiple body parts rather than isolating your buttocks and improving your posture to give you a more defined hip. This helps you burn more calories in less time, improve movement patterns and get a stronger and more functional body, according to the National Academy of Sports Medicine.
Posture
Your posture is the foundation to how your body moves and appears. Some people exhibit the posterior pelvic tilt where the pelvis is tucked under your spine, causing your lumbar spine to lose its natural extension and reducing the prominence of your buttocks, according to fitness professional Anthony Carey, author of "Pain-Free Program." You can perform some exercises that improve lumbar extension and increase the forward tilt of your pelvis.
Downward Dog and Pressup Combo
This classic yoga exercise increases your lumbar extension and the tilt of your pelvis forward and lengthens your spine and torso. Kneel on the ground on your hands and knees, with your knees below your hip joints and your hands below your shoulders. Exhale and lift your buttocks, straightening your legs and pushing your hands against the ground. Turn your feet slightly inward, and push your heels toward the ground. Hold this stretch for five deep breaths.
Then slowly push your hip and lower abs down to the ground, keeping your legs and arms straight. Tilt your head back and tighten your buttocks to increase the stretch in the front of your body from your neck down to your abs. Hold this stretch for five deep breaths. Repeat this exercise for two to three sets of three to six reps.
Kettlebell Deadlifts
The kettlebell deadlift involves using your buttocks to help your upper body lift a heavy weight off the ground. It will help you strengthen your buttocks, and the kettlebell's shape and height of the handle makes the exercise easier to grab than using a barbell or dumbbell. Stand with your legs about hip-width apart, and put your right hand behind your lower back to ensure that it does not flex when you move. Put a 45-lb. kettlebell in front of you on the ground. Bend your knees slightly and bend your torso forward to grab the kettlebell with your right hand. Exhale and push your pelvis forward, lifting your torso and kettlebell up. Do not shrug your shoulder or lift the weight with your arm. Perform three sets of six to eight reps on each arm.
Squats
Squats train all of your lower-body muscles, including your buttocks, and improve stabilization strength in your spine and hip to prevent poor posture and injuries. It is also another lifting technique to help you lift a heavy object off the ground or lower an object to the ground. Stand with your feet about shoulder-width apart and point your feet forward. Hold your arms in front of you with your palms facing up. Squat as low as you can while keeping your torso upright and your heels flat on the ground. Exhale and stand straight up without moving your torso. Perform three sets of 10 to 12 reps. You can also perform squats by holding a 20-lb. dumbbell in each hand by your sides, a 40-lb. barbell over your shoulders, or with both arms raised over your head.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Movement"; Gray Cook; 2010
Member Comments