10 MOST EFFECTIVE BUTT EXERCISES

These give your butt a perfect curve, and a little lift leaving it toned and jaw dropping. Be sure to try out any of these daily for best results.

1.      Step ups

You can either use a stair or a bench between 10 and 34 inches high. Step onto the upper stir with one leg and tap the other foot on the step. Lower into default position and repeat for 15 times.

2.      Deep squats

These are those squats where you move your butt past the parallel line (knees level). They are more efficient as they require more energy. Consider doing this for only five minutes a day. The beauty of it is that it burns 13.4 calories per minute! Amazing, right? Keep shoulders relaxed and spine in neutral position. The chest should be lifted as butt should stay above the knees. A great notice should be taken on the pelvic; it should be pointed. Propel yourself into a jump. Hands should point up a well during the jump and as you land, move hands to your hips and lower your body into a squat. This should be done for about 15 reps. Do sit ups as well.

3.      Single-leg dead lift

Start in the standing position and then place all your weight to the right foot by slightly bending the knee. Hold a dumbbell in your left hand and then hinge forward at your hips by kicking your left leg directly back and bringing your torso to face the floor. Return foot to centre and repeat for 3 seconds before switching sides. Remember to involve the core.

4.      Walking lunge

Stand with feet pointed and 6 inches apart. Step forward and lower your body to 90-degrees at both knees while inhaling. Keep all your weight on your heels and don’t allow your knees to go beyond your toes.

Exhale while pushing up to stand again.

5.      Plié squat

Almost the same as a normal squat but I can say, better. Get in the squat position and pivot the balls of your feet to move your body 90-degrees to the right. Repeat this for about a minute

6.      Glute bridge

Lie on flat on the ground, facing up with your knees bent and feet flat on the ground. Raise your hips towards the ceiling so that your body, from your shoulders to your knees, forms a straight line. Pause for a moment and then lower down your body slowly into default position. Do about 5 reps

7.      Barbell squats

Choose the right weight and place them on the barbell. Place the barbell on your shoulders, feet at shoulder-width apart and start doing the normal squat that is, bend your knees and hips, lowering your body towards the floor as low as possible. Push your body up and do 15 reps

8.      Toe squat

Hold dumbbell in each hand, get in chair pose; half squat and engage your core and inner knees and have your upper ankles touch.

Stand up on the balls of your feet and lift your butt 5 inches. Do 15 reps

9.      Pick up squats

Stand with your feet at shoulder-width apart and hold a pair of dumbbells in each hand. Squat down to place the dumbbells by your feet. Stand and squat again to pick up the dumbbells, and stand again in default position. Do 15 reps

10.   Power squat

Keep shoulders relaxed and spine in neutral position. The chest should be lifted as butt should stay above the knees. A great notice should be taken on the pelvic; it should be pointed. Propel yourself into a jump. If jumping is uncomfortable, use simply raise on your toes. Hands should point up a well during the jump and as you land, move hands to your hips and lower your body into a squat. This should be done for about 15 reps

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