Skinny or not, having the perfect butt is on every woman’s wish list. Genetics, age and diet have a key role in getting the perfectly toned butt, but choosing the right exercises for stimulating certain butt muscles can also help you get lifted, round and toned butt. The butt (gluteal) muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus mediusand gluteus minimus.
The American Council of Exercise found the perfect exercises whose main goal is to stimulate the most important muscle groups on your butt in order to get the perfectly shaped butt. Start these exercises and feel what is like to have the perfectly toned butt!
1. Side Kick on All Fours
This side kick exercise is great for working the deep glute muscles, which lifts the butt.
Get down on all fours. Lift one leg on the side under a 90 degree angle. Keep your back straight and raise your leg up to your hip level. Get back into starting position. Do 3 sets of 20 repetitions with each leg.
2. Take a Step
Add arm work to this glute and inner thigh-toner for a full-body move.
Stand up straight with feet shoulder-distance apart. Grab a dumbbell or medicine ball and hold it in front of your chest with arms extended. Take a large step diagonally forward with your right foot. Your leg should be under a 90 degree angle. Lower the other leg diagonally while bending your knee. As you bend your knees, curl the dumbbells toward your upper arms. Get back to starting position. Do 2 sets of 15-20 repetitions with each leg.
3. Kick It
Get down on all fours. Support your body weight on your elbows. Place the resistance band just like it’s placed on the photo. Lift one leg, keep it in straight line with your body and then get it back into starting position. Do 15-20 repetitions with each leg.
4. Lateral Band Walks
For a shaped butt, you need to tone the glutes on the sides of your pelvis too. These lateral walks strengthen the glute meds.
Place the resistance band just below your knees. Spread your legs and kneel a bit. Step aside with your right leg as far as you can and support your weight on your heels. Take a step with your left leg too, then get back into starting position. To fully activate the muscle, be sure to step onto your heel, rather than your toes. Do 3 sets of 20-30 repetitions on each side.
5. Elbow Plank With Donkey Kick
Get into plank position. Bent your right knee with your heel towards the ceiling. Keep your back straight. Start raising the leg without moving the hips. Do 2 sets of 10 repetitions with each leg.