Save yourself the cost and pain of plastic surgery and use glute targeting exercises to give you a fuller, rounder rear end. During a Brazilian butt lift cosmetic procedure, a plastic surgeon sucks fat and stem cells out of your waist and back and then injects them into your buttocks. With diet modification and strength training, you can get the same results naturally and for free.
Body-Weight Exercises
Exercises that use only your body weight are effective for lifting and toning your buttocks. The plie squat is an example of an exercise you can do at home or anywhere. To perform a plie squat, stand with your feet more than shoulder-width apart with your toes pointing outward and hold your arms straight in front of you. Bend your knees and lower into a squat position with your back straight. This exercise uses the glutes when you stand up out of the squat because this brings your hips backward from a forward flexed position.
Plyometric Exercises
Plyometric exercises such as jumping jacks and jumping rope tone your muscles and burn calories. Certain plyometric exercises that involve hip extension also target your glutes. Explosive lunges start with the basic lunge position and then further challenge your muscles as you jump into the air. To perform an explosive lunge, step forward with your left leg and bend both knees into a lunge until your left thigh is parallel to the floor. Then, push off both legs and jump straight up, switching legs in the air. Jump up again and switch legs to complete an explosive lunge for both glutes.
Barbell Exercises
Romanian deadlifts with a barbell are one of the best exercises for the butt. They also burn calories and tone the thighs, calves and upper body, including the back. This exercise helps you achieve a shaplier backside. To perform a Romanian deadlift, grasp a barbell with your hands shoulder-width apart and one palm facing forward with the other facing you. Hold the barbell in front of you with your arms straight. Then, bend your knees and incline forward with a flat back before standing back up straight. You should feel your butt working as you push your hips forward to stand up.
Transverse Abduction Exercises
Another way to tone your butt is to move your legs sideways away from the center of your body. This action is known as transverse abduction and uses not only your gluteus maximus, the largest of the butt muscles, but also your gluteus medius and gluteus minimus. A side squat using a towel works the glutes with abduction and its opposite movement, adduction. To perform a side squat, stand on a small towel with your left foot and hold your arms straight in front of you. Then, slide your left foot out to your side and bend your right knee to 45 to 90 degrees. Reverse the motion and repeat on the right side.
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