8 Exercises To Get Rid Of A Flat Butt
Even if you’re genetically prone to having a less curvy behind or losing weight has left you with a flat and tiny tush, you can get a fuller and shaped bottom in no time. These 8 moves will sculpt, build and lift your glutes.
Basic Squat With Side Leg Lift
- Stand with your feet parallel, shoulder-width apart. For balance, hold your hands out in front of you. Bend your knees and lower your hips deeply so your thighs are parallel with the floor.
- Rise back up, straightening your legs completely and lifting the left leg out to the side, while squeezing the other glute.
- As you step the foot back to the starting position, squad down again. Then stand up and do a side leg lift on the other side. Lower the leg back to the initial position.
- This counts as 1 rep. Do 3 sets of 15 reps each.
The Superman is the perfect exercise to work your lower back and buttocks. If you want something more challenging for your tush and hamstrings, squeeze an exercises ball between your lower legs. Here’s how to do the Superman:
- Lie on your belly, extend your arms straight in front of you and engage you abs.
- Lift your arms, legs and chest off the floor and hold for a count of 10 then release your body back to the floor slowly.
- For one minute perform as many reps as you can.
Donkey Kick With Weight
Are you looking for an intense move for perfect glues? Donkey Kicks are the answer. You can also do this exercises without a dumbbell.
- Start on all fours, with your knees directly under your hips and your hands under your shoulders.
- Bend your left knee at a 90-degree angle and place a dumbbell in the crook of your knee.
- Pulse your flexed foot toward the ceiling while squeezing your glutes. Keep your back perfectly still in a neutral position. The motion has to be small and controlled with the muscle doing the work and not relying on the movement’s momentum – the slower the better, as it keeps your muscles contracted and pumping for longer.
- Return to the initial position to complete one rep. Do 3 sets of 15 pulses for each leg.
Ball Planks With Leg Lifts
This exercises adds lift to your bottom and it also tone your core and your upper body.
- Lie onto an exercise ball on your belly, with the ball under your shins and your hands directly under your shoulders.
- In order to stabilize your torso and engage your abs, draw your navel toward your spine.
- Lift your right leg up, while squeezing your glutes. Slowly lower your right leg back onto the ball and switch sides. This counts as 1 repetition. Complete 3 sets of 10 reps.
Stepping onto a chair is more effective move then climbing stairs, because the height is greater. Find a stable and sturdy chair that can easily can support your weight without sliding. If the chair is too high, use a bottom stair or a sturdy stool.
- Stand in front of the chair and place your right foot in the center of the seat.
- Step up onto the chair and bring the other knee forward and up.
- Lower yourself to the floor, with the foot landing slowly.
- Switch legs and repeat the move to complete one rep. Do 20 reps.
Single Leg Bridge
- Lie on your back, place your hands on the floor for more stability and then bend one leg and lift the other leg off the ground.
- Keep your heel pressed on the floor, lift your pelvis up and keep your body in a stiff bridge position.
- Lower your body on the floor slowly and do 3 sets of 15 reps for each side.
Squats help you tone and strengthen your hamstrings, gluts, quads and lower back and using dumbbells will strengthen your arms as well!
- Stand with your legs wide and toes pointer outward. Hold a pair of dumbbells in your hands with your palms facing down and your arms straight.
- Bend your knees until they are over your ankles and raise your arms to just below shoulder height. Keep your arms in line with your legs.
- Lower your arms and straighten your legs in the same time.
- Complete 3 sets of 15 reps.
When it comes to targeting your quads, backside and hamstrings, this move is an oldie but goldie.
- While holding a pair of medium-weight dumbbells in each hand stand upright. Keep your arms at your side and your knees slightly bent.
- Bend at the hips (not waist) and lower the weights as far as you can without rounding your back, which will remain straight all the time.
- Squeeze your glutes to slowly pull yourself up without using your back!
- Do 3 sets of 15 reps.
Congratulations, you’re a step closer to the perfect gluts.