This Is The Best Glutes Workout For Women. Period. Let’s Sculpt A Sexy Behind
Is your butt unflattering and in need of a makeover? Well look no further. These 9 exercises will give you a firm, well-rounded butt in no time at all!
The way to do this workout is as follows:
As a warm up, you will do exercise 1-3 without any rest. Each exercise uses 10 reps. Repeat this circuit for a total of 3 circuits.
Then you will do exercise 4A for 12 reps followed immediately by exercise 4B for 12 reps. Rest for 30 seconds and continue this A-B format for exercises 5A/5B and 6A/6B.
Finally, do this entire workout 3 days a week to get some really great results.
Butt-Shaping Glutes Workout Exercises
Exercise 1 – Single Leg Deadlift
Step 1 – Stand upright and shift your weight onto your left leg. Keep your left arm at your side and your right arm straight out in front of you at shoulder height.
Step 2 – Keep your upper body stable as you tilt your trunk horizontally forward. Simultaneously stretch your right leg to the back so it’s also horizontal. Hold this position for a second, tighten your butt firmly as your return to the starting position.
Perform 10 repetitions and then repeat for the opposite leg.
Exercise 2 – Prone Hip Rotations
Step 1 – In a lying position, stretch your legs backwards and rest your head on your forearms. Rest your right foot on the calf muscle of the other leg. Keep your hips on the ground and point your right knee outward to the right.
Step 2 – Without lifting your hips off the ground at all, lift your right knee a few inches off the ground and repeat for 10 repetitions. Do the same for the opposite side of your body.
Exercise 3 – Single Legged Hip Thrusts
Step 1 – Lie on your back with your arms out to your sides forming the letter T. Bend your right leg so that it forms a 45 degree angle and keep both feet on the ground.
Step 2 – Lift your hip while keeping your left leg perfectly in line with your body so that it always forms a straight line. Lift your hips until your left thigh is right next to your right thigh. Hold for a moment and lower yourself back down without letting your hips touch the ground.
Perform 10 repetitions and then repeat on the other side of the body.
Exercise 4A – Swiss Ball Hip Thrusts
Step 1 – Lie on the floor on your back and stretch your your legs out, resting your heels on a Swiss ball. Extend your arms to the side to stabilize yourself.
Step 2 – Lift your hips off the ground so that your body forms a straight line from shoulder to toe.
Step 3 – Pull your heels as close to your butt as possible. Hold this position and the get back to the position in step 2 and finally back to step 1.
Exercise 4B – Dumbbell Deadlifts
This particular exercise is absolutely fantastic for creating a firm, curvy behind that every woman desires. This needs to be part of every single glutes workout you do.
Step 1 – Place two dumbbells on the floor. Perform a deep squat and pick up the weights with an overhand grip. Keep your arms straightened and keep your back straight at all times.
Step 2 – Tighten the buttocks and stretch your legs as you push your hips forward and get into a standing position. Lower your body and the weights slowly again to the starting position.
Exercise 5A – Dumbbell Stepper Stairs
Step 1 – Holding a dumbbell in each hand, place your left foot on an aerobic stepper.
Step 2 – Slowly push your entire body upwards from the left heel until your left leg is fully extended. Do not rest your right foot on the stepper. In a controlled manner, get back to the starting position. After completing the required reps, repeat for the opposite leg.
Exercise 5B – Swiss Ball Hyperextensions
Step 1 – Lie over a Swiss ball on your stomach. Cross your arms behind your head and keep your feet in contact with the ground.
Step 2 – Lift the upper body until the body forms a straight line from head to toe. Hold this position for 3 seconds while firmly tensing your butt and lower back, then lower slowly back to the starting position.
Exercise 6A – Reverse Aerobic Stepper Lunges
Step 1 – Stand straight on an aerobic stepper and keep your hands on your waist.
Step 2 – Take a lunge backwards with your right leg and shift your weight downwards until both knees are forming a 90 degree angle. Hold this position for a moment and then push up powerfully from the left leg. After completing all the required reps, repeat with the opposite leg.
Exercise 6B – Straight Leg Dumbbell Deadlift
Step 1 – Stand upright with your feet hip-width apart. Hold a pair of dumbbells in front of your body with straight arms.
Step 2 – Bend at the hips and bend forward while keeping your torso straight. Keep the dumbbells close to your thighs as your lower them to just above or below your knees. Firmly tighten your buttocks and straighten your hips until you return to the starting position.
It’s as simple as that. Take a few minutes out of your day to do this great glutes workout and your future butt will thank you!