Do you want to tighten the skin around your booty and do away with the saggy butt? If so, this article is dedicated to you.
Strengthening and conditioning and your butt muscles can have a key impact on your overall fitness. The muscles are usually involved in a variety of exercises, more so the bigger lower body movements. We also use them constantly in daily activities, and therefore it is a good to focus on this area.
For the exercises, you will need a pair of dumbbells (you should choose a weight that is moderately challenging) and a step. In case you are at home, a step on a staircase is okay too.
- Bench Step-Ups
Hold on to your dumbbells then stand behind a workout step or bench. What you are going to do is step on to the bench using one foot at a time. You should alternate between right and left foot. Your back and neck should be straight throughout the stepping. Do 15 to 20 reps or steps for every set.
- Dumbbell Deadlifts
It is one of the best exercises for your glutes. Grab your dumbbells, and then stand with your feet at hip width while your knees are slightly bent. Hold your dumbbells in front of the body as the arms hang straight, while the dumbbells are parallel to your torso. Keep your neck and upper back aligned, then bend at your waist while bringing your torso downward. Allow the dumbbells to come closer to the floor. Lift back to starting position. Perform 10 to15 reps.
- Single Leg Jumps
This move tends to incorporate a little high-impact plyometrics. You should stand on your right leg while your knee is bent, and slightly lean forward. Shift your hips back, and then jump as high as possible in one quick move. Land back on the same foot, and make sure the knee is not bent in a manner that it extends beyond your toes. Perform 10 to 15 reps per side.
- Dumbbell Squat
Take one of the dumbbells and stand with the feet at shoulder width. Grasp your dumbbell at chest height; close to your body. Your back should be straight and the head should face forward. Bend the knees and lower your body closer to the floor. You should make sure the knees do not extend beyond your toes. Then return to starting position. Knock out 10-14 reps.
- Stability Ball Butt Kicks
Take a stability ball, and then balance on it so that your pelvis and core muscles are resting against it. Your face should be facing down and palms against the floor in order to enhance stability. Extend the legs straight out behind you, and lock the knees. Alternate from one leg to the other, as you lift one leg as high as you can towards the ceiling. Hold here for 3 counts, and then return to starting point and repeat. Do at least 10 reps per leg.
- Lateral Lunge
This involves a twist on a classic lunge. Hold a dumbbell in both hands and stand while your feet are ate hip width. Instead of extending your leg out behind you, you are going to extend the leg out to the side while you bend the opposite knee, lowering yourself towards the floor. Perform 10-12 reps per side.