I have outlined for you some of the most affective proven butt building exercises. Each day that it's time to train your lovely lower body, choose five exercises from the list below. Consistency is absolutely key in seeing, and feeling results.
Donkey kicks
Start on the hands and knees, keep your core tight and back flat, raise 1 leg and keep the knee at 90 degrees. Push this leg as high as possible into the air and back down, repeat for 12 repetitions, then move your legs.
Aim for 4 sets of 12 representatives.
Adductor squats
Start: Feet stance is wider than hip width; keep your back straight and arms locked with the dumbbell in the middle.
Lower your body weight into a squat then hold before your rise back to the start position.
Aim for 10 to 12 reps.
Glute bridges
A two-part exercise, starting with glute bridges.Lying on your back with your knees bent and feet flat on the floor, Keeping your core tight, rise your hips up off the floor and thrust them as high into the air as you can, squeezing your butt at the top. Keep shoulders on the ground.
Lower hips back down, but do not touch butt to the floor.
Reps: 12 reps each exercise
Lunge and press
Start with the weight or kettlebell to the right side, feet shoulder-width apart and abs on. Take a long step forward into a lunge position with your thigh at 90 degrees, parallel to the floor. Take care that your knee is not over your toe.
Next, press the kettlebell/weight above your shoulder in a controlled movement, breathing out as you do this, then return the weight to the hips and step back with feet shoulder-width apart. Repeat on the other side.
Heel sky raise
I do it correctly: Do this slowly, pause at the top of each repeat. This is a small and controlled movement. If you lift too high you will use your back muscles instead of your butt. To really make a work, keep a high set between the ground and trunk.
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