The Best Bum Exercises To Target All Butt Muscles

The summer is almost here and maybe you’re wondering what are the best bum exercises to perform for a round and toned butt. Well, we’ve covered this for you. Below are 5 of the best exercises for buttocks and for all the muscles in your upper legs.

5 Bum Exercises

These great exercises will help tone your butt and legs to get you one step closer to your perfect booty. Add any of these 5 moves into your workout at least 4 times per week, or follow the program presented at the end of the article for maximum results.

Also, make sure your diet is as healthy as possible, and that you’re doing some cardio to burn extra calories if you need to lose some weight.

1⃣ Lunges

Dumbbell Lunges

  1. Stand straight with hands at your sides.
  2. Take a step forward with the left leg. Make sure the leg bends at knee until it forms a 90 degree angle.
  3. Squeeze your glutes for 2 seconds.
  4. Get back into the starting position and repeat with the right leg.
  5. Do 15 reps for each leg.

You can hold dumbbells in each hand to make it more intense.

2⃣ Donkey Kicks

Donkey Kicks

  1. Start on all fours, hands shoulder-width and knees hip-width apart.
  2. Raise left leg and press your heels back as far as you can, keeping the leg straight.
  3. Squeeze your glutes for 2 seconds.
  4. Slowly return to starting position but keep the left knee slightly off the ground.
  5. Perform 15 reps then switch for the right leg for 15 more.

3⃣ Fire Hydrant

Fire Hydrants

  1. Start on all fours, hands shoulder width and knees hip-width apart.
  2. Keeping your knees bent at 90 degrees all the time, lift your left leg to the side until your thigh is parallel with the ground.
  3. Squeeze your abs and glutes as hard as you can for 2 seconds.
  4. Return to starting position but keep the left knee slightly off the floor.
  5. Do 15 reps with the left leg, then 15 more with the right leg.

4⃣ Squat Pulse

Squat Pulse

  1. Stand with foots shoulder width-apart, toes pointed outwards and arms straight by your side.
  2. Squat down and keep knees in line with toes.
  3. Maintain your spine straight throughout the entire exercise.
  4. When in squat position, pulse up and down (4-6 times).
  5. Stand back up to the starting position. This is one repetition.
  6. Do 15 reps.

If you want to make it more challenging, hold a dumbbell in front of you with both hands. Or you can pulse up and down more than 6 times in one exercise.

5⃣ Weighted Bridge

Weighted Bridge

  1. Lay on your back and hold a plate (or a dumbbell) on your hips.
  2. Place your feet under the knees, at shoulder-width apart.
  3. Squeeze your glutes and hamstrings while pushing through your heels to lift your hips off the ground.
  4. Hold for 2 seconds, then slowly get back to the starting position.
  5. Perform 15 reps.

4-Week Butt Shaper Program

To redefine your butt shape in just a month, you need to repeat these 5 bum exercises daily. Here is how a month full of bum exercises should look like:

Week 1: 3 sets x 5 bum exercises x 15 reps each / day.

Week 2: 4 sets x 5 bum exercises x 15 reps each  / day.

Week 3: 4 sets x 5 bum exercises x 20 reps each  / day.

Week 4: 5 sets x 5 bum exercises x 20 reps each  / day.

You can continue to add more reps or sets to your butt workout if you decide to follow this program for more than a month. It is really important to always challenge your muscles. Even if you add just 2 more reps to each of these 5 bum exercises from one week to another, it’s still a progress!

Leave a Reply

avatar
wpDiscuz