If you clicked on this article you must be in search of the answer to your prayers: how to have a better behind. That’s right, we’re talking about BOOTY.
I can clearly remember years ago where it was an insult to say someone’s butt looked big, and girls would purposely try to have smaller butts. But oh, how the times have changed. Scroll through Instagram and you can see shots of ladies blatantly showing off their fabulous backside curves, or fitness models with itty bitty waists and a perfect peach-shaped butt. There is no set way to have the “best butt” because honestly, awesome butts come in all shapes and sizes. However, if you are looking for how to have a more defined gluteus maximus, try out the 5 simple moves below.
Curtsy Lunge (GIF via Huffington Post)
Lunges are awesome for your lower body, but adding in the crossover aspect increases the effects. Make sure you do these slowly and with control, firmly placing the ball of your foot down on the ground on the opposite side and then lunging down. It will help activate your hamstrings too, which allow for more booty definition. Alternate sides!
Bridge with Leg Extension (GIF via Tumblr)
This move helps by isolating your glutes. By extending one leg, you make the leg that is on the ground work harder and activates those muscles a little more. If you do them slowly, you’ll feel the extra burn. Alternate sides!
Fire Hydrants (GIF via Pinterest)
Doing this exercise will help activate the sides of your booty, hips, and core. Overall, this will help to give your butt a nicer shape. It is important to try to activate as many areas of your behind if you want to improve it, so doing this move will make sure you don’t neglect the outer glutes. Take it slow and alternate sides.
Sumo Jump Squats (GIF via Fitness)
Squats are known for being great glute exercises, but adding in the sumo variation will help you to get lower and activate your inner thighs too. Since you are jumping, it also gives you a little bit a cardio! Make sure to take your time and not land too hard.
Glute Kickbacks (GIF via Cosmopolitan)
Kickbacks can be done standing or kneeling, depending on your preference and what you want to gain from it. When you stand, it is easier to add weight/resistance by utilizing a cable. To keep it simple, get down on all fours and bend your knee at roughly a 90 degree angle. Extend the leg back, moving the sole of your foot towards the ceiling without changing the angle of your knee. Hold it, then return to starting position. This move will help not only with your glutes, but also with hip extension. Don’t forget to alternate sides!