Incorporate these five exercises into your fitness routine and watch your backside change for the better.
Squats: If you do squats the correct way they will take your butt to another level, literally. As you squat keep your weight in your heels and concentrate on dropping your butt as low as possible. It may be helpful to place a medicine ball or stool behind you and touch your rear to the ball or stool. When first beginning just use body weight, but as body weight becomes easier add weight to your routine. Accomplish squats 3-4 times per week. Use lower reps with weight and higher reps without weight and complete 4-5 sets.
Back Lunge: This exercise targets the glutes like no other. Step backward and drop your lead leg to 90o at the knee then step forward again. You may not feel this in the derrière until the next day but it does a tremendous job as a targeted exercise. Complete 7-10 reps with no weight for 3-5 sets per leg. As you improve strength overload with weight and decrease the reps. Do this 2-3 times per week.
Dead Lift: This is a butt builder. If you ever see the little old man walking around with his pants falling down in the back, it’s because he didn’t do his dead lifts. Step as close to the bar as possible, bend the knees and drop the butt toward the ground. If you can’t grip the bar while keeping the chest up slightly and the back flat, use something to lift the bar up and start the bar at a higher position. Once you grip the bar stand tall pulling the hips through, squeezing the butt and pushing the knee’s outward allowing the arms to hand straight down. Beginners should use a very light weight and work on form doing 5-7 reps for 3-5 sets. Once you can accomplish the lift correctly increase the weight and complete 5 reps for 3-5 sets. Do this 2-3 times per week.
Lateral Band Walks: This works the backside at different angles attacking the abductors. Obtain a versa loop and place it around the ankles. Side step as wide as possible for 10-20 steps then walk the other direction the same amount of steps. Do this 3-4 times per week. Not only will this build a great looking backside but also protects your knee’s from injury.
Pelvic Bridge: A staple for building a great backside. Lay on your back with your knees bent and feet flat on the floor. Lift the butt off the ground forcing the hips up. Complete 10-15 reps for 3-5 sets. As you get stronger place a medicine ball on your abdomen as force the hips up. Do this 3-5 times per week.
The secret is in the consistency. If you train on a consistent basis and overload the muscles you’re targeting you will see incredible results.