What are some exercises to lift your buttocks?


Quick Answer

The exercises best suited for giving your backside a boost include those that work the three glute muscles, including the gluteus maximus, gluteus medius and gluteus minimus. In addition to walking hills and climbing stairs, some moves can give you a small butt lift.

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Full Answer

One of the most effective exercise moves to boost your bottom is the squat, which works the bottom, hips, and thighs. Begin the exercise by standing with your feet pointing forward about shoulder-width apart. Slowly lower your hips, bending your knees. Variations include the plie squat, with feet further apart and the toes pointed outward. Squat jumps are also common efficient.

The bridge is another effective move. Lie down on your back, bending your knees so that your feet are flat on the floor. Slowly lift your bottom and lower back off the floor, tightening your legs and glutes as you do. Hold the position for a few seconds. You should have a straight line running from your knees to your shoulders. Come down just as slowly as you lifted up.

Leg and hip extensions are also helpful exercises. While standing or lying on your side, reach your leg back behind your body slowly. Squeeze your glute muscles as you do this, keeping your torso straight and steady. For best results, repeat this about 15 times before switching legs and beginning again.

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