Fitness

The Most Effective Moves to Grow Your Booty

The Most Effective Moves to Grow Your Booty

If #bootygains is what you’re after, then you’ve come to the right place! Not everyone can be born with that perfect, round, perky bum, and whilst we should appreciate and love the body we were born with, it’s also natural to want to enhance our assets.

Unfortunately, there’s no magic pill you can take to give you the Beyonce booty of your dreams,  however, along with a sensible, high protein diet, these exercises will work to target those glute muscles and build a fine derriere.

Give them a go and watch your booty grow!

12 of the Most Effective Moves for a Better Behind

1. BARBELL SQUATS

Squats are one of my faves because they work your whole body! They tighten your bum, target your quads and hamstrings and engage your abs for core stabilisation.

What to do:

  • Stand with your feet shoulder-width apart or a little wider and place your hands on the bar
  • Get under the bar, and then adjust your hold if necessary
  • Keep your chest up, and unrack the bar
  • Squat down, keeping your head facing forward and your back slightly arched
  • Lower down until your thighs are parallel to the floor, with your knees over your ankles
  • Push through your heels to go back to starting position. For optimum results, complete 3 sets of 12-15 reps

 

 

2. DONKEY KICKS

What to do:

  • Position yourself in a tabletop position on all fours, with your hands shoulder-width apart and with your hips directly over your knees
  • Keep your right knee on the floor for stability
  • Keeping your left knee bent at 90 degrees, lift it to hip level
  • Lower knee down without touching the floor
  • Repeat 30 times on each leg
  • Add ankle weights for more of a BURN!

3. JUMP SQUATS

What to do:

  • Stand with your feet shoulder-width apart or a little wider
  • Squat down until your thighs are parallel to the floor, make sure your knees don’t go over your toes
  • Engage your core and then jump in the air
  • On landing, lower back into the squat position
  • That’s one rep. Repeat 20 times.

4. CURTSY SQUAT WITH BENCH

What to do:

  • Position your right leg on a bench, with your left leg on the floor
  • Keeping your right leg planted, and bent the entire time, move your left up and over the bench to the other side by stepping it behind your right leg
  • Allow your toes to touch the floor slightly and then step back over to the other side.
  • Repeat 20 times on each leg

5. JUMP LUNGES

What to do:

  • Begin with your feet staggered with your right foot in front of your left foot and your knees slightly bent
  • Lower into a lunge position, esnuring your knees aren’t over your toes
  • Engage your core and push off of the bottom of your feet and jump up off the floor
  • In mid-air switch the position of your feet so now your left knee will be positioned in front of the right, and land in a lunge
  • That’s one rep. Repeat 20 times.

6. PLIE SQUATS

What to do:

  • Stand with your feet slightly more than shoulder-width apart and your toes pointed out at a 45-degree angle
  • Squat down keeping your abs engaged
  • Squeeze glutes and return to starting position
  • That’s one rep. Repeat for 15 reps.

7. STIFF LEG DEADLIFTS

What to do: Stand with your legs shoulder-width apart. Grasp a bar at shoulder-width using

  • Stand with your legs shoulder-width apart
  • Your barbell should be positioned on the floor
  • Grasp a bar at shoulder-width using overhand grip (with desired weight)
  • Keep a slight bend in your knees and keep your torso straight
  • Lower the bar over the top of your feet by bending at the waist until you feel a stretch
  • Then bring your torso back up by extending your hips to go back to starting position
  • That’s one rep. Repeat 12-15 times
  • Remember to keep your back straight throughout the exercise!

8. SINGLE-LEG GLUTE BRIDGE

What to do:

  • Lie on your back with your knees bent at 90 degrees with your feet flat on the floor
  • Extend one leg
  • Squeeze your glutes and push your hips up off the floor as high as you can
  • Pause, and lower your butt until it is hovering above the floor (do not let it touch down). Push your hips back up towards the ceiling.
  • Repeat 20 times on each leg

9. BOX JUMPS

What to do:

  • Stand with your feet shoulder-width apart
  • Drop into a quarter squat and then extend off of your hips and explode up to propel yourself onto the box
  • Make sure when you land, your back doesn’t round over
  • Step up fully, and then step back off the box.
  • That’s one rep. Repeat 10 time

10. BAND DUCK WALK

You’ll really feel this one!

What to do:

  • Get a resistance band and place the band around both legs, just above each ankle
  • Begin with your feet together, standing in upright position with your knees slightly bent
  • Keeping your left leg planted, move your right leg and place it wider than shoulder-width apart and squat down
  • As you rise back up bring your left leg to meet your right leg
  • Then repeat with your other leg
  • Do this 20 times on each leg

11. STEP-UP KICK-BACKS

What to do:

  • Keep your right leg planted on a step and your left leg on the floor with the weight on the ball of the back foot
  • Start in a lunge position, then step it up putting all of the weight on the right foot and kick your left leg back
  • Lunge back down
  • Repeat 20 times on each leg

12. CURTSY LUNGES

What to do:

  • Stand with your legs hip-width apart
  • Keeping your hips square, step your right leg diagonally behind you and lower both knees to a 90-degree angle
  • Remember: Not to let your knees go past your toes
  • Go back to start and then repeat on the opposite side
  • That’s one rep. Repeat 20 times on each leg

BLAST THAT BOOTY!

I love to feel my booty burn! I know that it means I’m working my muscles hard and pushing my body to the limit. And these moves are sure to do that!

In order to take my results one step further, I always ensure that I take IdealLean BCAAs during my workouts to help me stay lean and recover as effectively as possible, so I can get back to the gym and smash my goals one step quicker. Trust me, once you’ve blasted those glutes, you’re going to find it difficult to sit down without a little extra help from those BCAAs!

Incorporating these exercises into my workouts has helped me to see the results that I want to grow that peach! So, give it go yourself, and I promise you’ll learn to absolutely LOVE the burn!

For more quick and effective workouts to get the biggest burn in a short amount of time, follow me on social media and join the female fitness movement!

 



Karina Elle

Karina Elle

Fitness Model

Personal trainer, wellness coach, and fitness model.


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