Loss of buttock firmness is caused by a combination of factors, including our unique body shape, hormones, age, gravity, and weight gain. Regular exercise is the best way to keep your body healthy and in good shape.
Some of the best exercises for developing glute muscles involve squatting and lunging; however, if you want to do them properly, in a way that really shapes and changes your butt, you must incorporate weight. The dead bug, hip raises, and kettlebell swings are the three foundational exercises used to kick off every session.
DEAD BUG
Lay on your back with your arms extended vertically above your head. bring your knees up to your pelvis by bending your legs 90 degrees.
Put your feet in a flex position and your hips in a retroversion position so that your lower back is well connected to the ground.
Relax your shoulders and breathe normally as you extend one arm behind you and the other leg forward until your hand and foot are almost touching the ground.
To revert to the initial position, let out your breath and perform the opposite movement. This would be a reiteration.
Do this 15 to 25 times.
KETTLEBELL SWING
Standing with your feet wider apart than your hips, kettlebell in both hands, and knees slightly bent is the starting position.
The next step is to push your hips forward until you are standing while leaning forward at the chest and swinging the kettlebell back between your legs.
After that, keep your dumbbell grip tight and simultaneously throw your arms straight in front of you.
These are not squats; proper form requires that you push your hips back and forth as you perform each rep of the push-up.
Repeat 15-20 times.
GOBLET SQUATS
Stand tall with your feet shoulder-width apart and your hips slightly rotated outward.
Keep your elbows in close to your body as you hold a dumbbell or kettlebell in front of your chest.
Squat by bending at the hips, knees, and ankles.
Continue to lower your hips until they are just below your knees.
To stand, simply return to the initial position by bringing both feet back toward the ground.
Do 10 reps, then rest and repeat for two or three sets.
BAND WALK
Knees should be in line with your toes as you perform this exercise with a resistance band wrapped around your lower thighs.
In this position, you will need to bend at the hips and knees, keeping your thighs parallel to the floor.
Keep bringing your thighs down until your upper legs are parallel to the floor.
Maintain a 45-90 degree angle between your back and hips.
This is your starting point.
Inhale.
Exhale. Keeping your right foot on the ground in a squat position, move your left foot out so that your feet are about shoulder-width apart.
Inhale. In order to return to the starting position, you should keep your left foot planted on the ground and step your right foot inward.
Get 10 reps in on one side before switching to the other.
BULGARIAN SPLIT SQUATS
Adopt a split stance by stepping forward with your right foot while resting your left foot on a bench behind you.
Keep your elbows in close to your body and a dumbbell in each hand.
Inhale and lower your left knee (your back knee) toward the floor while keeping your torso straight.
Exhale and return to the starting position by pushing your right foot (front foot) toward the ground.
Try to complete 10 reps on each leg before switching. Do 3 sets with each leg.
SWISS BALL LEG CURLS
Place your back on the floor, heels on the large exercise ball, and hands flat on the floor.
Slowly lift your hips by putting pressure on your hands, and use your feet to pull the ball toward you.
After completing the opposite motion, return the ball to its original position.
Aim for 2–3 sets of 10–15 repetitions.
FROG KICKS
Lay flat on your back with your legs extended and your heels together.
Then, without separating your heels, bring your legs toward your belly. Then, return to the starting position by performing the reverse movement.
That’s a rep.
Perform 20 reps.
SINGLE LEG HIP THRUST OFF A BENCH
While lying on your back with your hands at your sides, perform single-leg glute bridges.
Legs apart, squeeze your glutes and push off with the other.
Raise your hips until your extended leg is in a straight line with your back while keeping your upper back in contact with the floor.
You should do 12–20 reps on each leg.
REVERSE DEADLIFT
Have a dumbbell in each hand.
Bend at the waist and slightly bend your knees, allowing the dumbbells to lower close to the ground.
Raise yourself to the standing position. That’s a rep.
You should aim to complete 10–15 reps.
REVERSE LUNGE
Take a big step back with one leg while holding a dumbbell in each hand.
Plant your heel firmly on the ground and bring it down until your back knee is on the floor.
To get back up, drive through your front leg and repeat on the other side.
Perform 12 reps per leg.
