The three things your butt exercises and workouts must do in order to help you makeover your butt for bikini seasons are: burn fat, build lean muscle in the right places to reshape your butt, and tighten or get rid of the lean muscle you do have in certain areas to make the butt look smaller. Get started with the exercises and tips below and be sure to find a balance of exercises that fits your unique needs.
Butt Exercises That Lift
A majority (but not all) of women have issues with a wide butt that also hangs down towards the legs. This is simply due to a lack of lean muscle in the lower portion of the gluteus maximus and not enough tone in the gluteus medius (we’ll get to this secondary problem last). The best exercises for this specific problem don’t involve getting down on the hands and knees and doing endless kickbacks or laying on the floor with your knees bent and doing endless butt lifts (also called bridges or hip extensions). Those exercises only work once you are happy with the shape you have. If you find that you need some roundness and lift then the best exercises for that are step downs as well as saggital reaches, gliding reverse lunges, and plank leg raises. Add these moves to your leg routine and you WILL begin to see results within a week. Get started with my lean abs firm butt workout.
Butt Exercises That Burn Fat
The next big issue that most women need to address is excess fat. If you’re not happy with the size of your butt then most likely you need to lose fat. Excess fat is just like that layer of muffin top that covers a nice set of abs. Everybody stores fat all over the body but some women tend to store more of it in the lower body. The solution here is to burn it off with high intensity cardio and if you’re going to work hard at it then may as well use exercises that are also going to lift and firm. Try jump squats, bounding, stair sprints, mini band lateral hops or squat thrusts with leg lifts. A 15-20 minute cardio interval workout that includes all these exercises will help you burn fat in record time.
Butt Exercises That Firm & Tone
Last but not least you need a couple of toning exercises that will tighten, tone, and reshape the outer part of the glute. Lateral band walks, single leg bridges, multi-directional valslide lunges, and lateral kicks will decrease the width of your booty. The amount of firming and toning exercises you need really depends on your body shape. If you’re a pear or hourglass shape that tends to have a wider fuller bottom then it's best to focus on fatloss first and on lifting and toning second (but about equally). If you’re an apple or tube shape who doesn’t store fat in the lower body but you need to build a bit of booty to balance out your top, it's best to focus a lot more on lifting and toning and less on fatloss. Check out my butt toning workout routines to get started.
Reshape your butt and burn fat with Exercise Mini Bands
and the Valslide
