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For many women, the trips to the gym or the training practiced in their own homes have the objective of shaping the butt region. And whoever wants to have a big, hard, and/or upright butt needs to set up a training series that work efficiently in favor of such an end.
The sets are for the best butt exercises. Take a close look and see with your trainer, which ones can be part of your training, considering your goals, health, and physical condition. So, in this article, we will tell you how to have a perky butt. Read on!
How to Have a Perky Butt – Best Workouts
Yes, it is possible to show off a perfect butt like the ones those Instagram models have. You need to follow the workouts or exercises given below.
1. Free squat
To have a perky butt, the first item on our list of butt exercises is the free squat, which helps in the development of the glutes. You can do this without weights, which is ideal for beginners. In addition to having a perky butt, the exercise still works the quadriceps, hamstrings, adductors, abdominals, and spine erectors.
How to do it?
Start in a standing position, with your feet shoulder-width apart, extend your arms forward support the barbell with weights on your shoulders. Then, slowly bend your knees so that your thighs become parallel to the floor. Make sure you form an angle of 90 degrees.
Finally, extend your legs and return to the original position. If you are unable to bend at a 90 degrees angle, the recommendation is to do the deepest squat. You can maintain a proper posture of the head, chest, and pelvic area. It is necessary to make sure that these parts of the body do not bend forward during the exercise.
2. Sumo Squats
If you want to have a perky butt, you must do this exercise. It is a variation of the squat that works all over the butt. This helps it to become rounder, upright, and increase in size. Also, it triggers a good part of the thigh muscles. One of its peculiarities is that it determines that the feathers are further apart than in the free squat, for example.
How to do it?
Start standing up, with your legs apart beyond the direction of your hips and the toes pointing outwards. Keep the spine straight, take care not to lean forward, and perform the descent movement. Make sure you form a 90 degrees angle with the knee and thigh. Pay attention that the knee does not extend beyond the tip of the feet.
To make the exercise more intense, hold a load in your hands at the time of descent, such as a dumbbell, for example. However, when choosing the weight: check with your instructor which load is for you. Keep in mind that the essential thing is to maintain the quality of the movement and not to work with a high amount of weight.
3. Hip Abduction
Another activity that is one of the best exercises for butt is hip abduction. This focuses on the middle gluteus. Also, this exercise still works with her legs and abdomen. So, to have a perky butt, you must do this workout at home or gym.
How to do it?
Lie on your side, support one arm on your head, and the other in front of your torso. Flex the bottom leg and extend the front leg. With the tip of the foot pointing forward, remain intact. Raise the top leg at a 70 degrees angle.
One way to make exercise more intense is to use the shin guard. However, you need to verify that you can maintain the quality of the movement with the accessory. So, check with your instructor before using it. This is the best exercise and to have a perky butt, we recommend it.
4. Butt up Exercise
The fifth exercise has its focus on the gluteus maximus. This is the region of the back of the butt. Also, it is a part of the training focused on the hardening of the butt. So, you can do this exercise to have a perky butt.
How to do it?
Start in the four support positions, with your knees, hands, and arms on the floor. Now support your left elbow on the floor. Then, raise the right leg while waiting for you align the thigh with the trunk and leaving your knee flexed. Return to the original position.
5. Glute Bridge Exercise
One of the main exercises for the butt, since it requires muscle effort during movement. It is noteworthy that the gluteus bridge works both the upper and lower part of the muscle. The exercise is like a plank for the back of the body. The movement is also safe and easy to learn.
How to do it?
Lie on your back with your knees bent, feet firm on the floor, and holding your weight in the pelvic area. Keep the core (central region of the body) firm and raise your hips as high as you can. Now, compress your butt at the top of the movement.
During movement, the shoulders must remain on the floor. Then, lower your hips, without letting your butt touch the floor until the end of the series. So, this is one of the best exercises, especially if you want to have a perky butt.
6. Adductor Squat
Adductor Squat is good if you want to have a perky butt. If you want a big butt, this is also good for you. Many women do this exercise because they want big buttocks.
How to do it?
Start standing, with your feet more than the width of your hips. Keep your back straight and arms locked, holding a dumbbell between your legs. Then do the squat, keeping your back straight. Hold the position for a moment before returning to the original position.
7. Bridge with Medicine Ball Squeeze
Here we have another variety of the Glute Bridge. Instead of a load, this exercise is done with a ball. So, we think this is a perfect workout and you must include it in your workout routine if you want to have a perky butt.
How to do it?
Lie on a mat with your arms extended at your sides, your knees bent and your feet on top of a medicine ball. Press your feet on the ball and raise your hips. Then lower your hips and return to the starting position.
8. Barbell Squats
The exercise works the glutes, the hamstrings, in addition to reaching the quadriceps. Before doing the exercise, it is worth knowing that the deeper the squat is, the more the butt and thighs work. However, you should squat according to your possibilities. You must not force your body to something that it still cannot do, respecting its limits and its evolution.
How to do it?
Start with the weight bar over your shoulders. Not your neck and your palms pointing outward. The feet should equally shoulder-width apart, with the toes turned 10 to 15 degrees. Now point in the same direction as the thighs and knees, forward or slightly outward.
Then, flex your knees slowly, until your thighs are parallel to the floor. Here, you need to bend the knees as well as the hips. Now, you must lower your body as close to the floor as possible. However, the lower back should not lose its arch.
Another important tip is to keep your knees wide. Make them follow the same direction as your fingers, which prevents your knees from falling about the midline of your body. To return to the initial position, extend your legs. To have a perky butt, you must do this exercise.
9. Squat with wide posture
You can do this squat with a broader posture than other variations of the exercise works the glutes and quadriceps. It is precisely this broader positioning that makes it one of the best exercises for the butt. The exercise places greater emphasis on the glutes and posterior thigh muscles during movement.
How to do it?
Standing, hold a barbell on the back of your body. This means holding it on your shoulders and not on your back. Make sure your palms point forward. Spread your feet at a distance that should is approximately one step greater than shoulder width.
Puff up your chest, tighten your abdomen, and squat slowly. You must do this until your thighs are parallel to the floor. It is essential not to arch your back and keep it straight throughout the movement. After crouching, hold the position for five seconds and then return to the original position.
10. Stability ball Leg Exercise
The exercise works on the butt region. However, it also affects the posterior thigh muscles, the abdomen, and the lower back. If you want to improve the shape of your butt, this is a good workout. Also, to have a perky butt, you must include this in your daily routine.
How to do it?
Lie on your back on a mat and extend your arms horizontally. Support your heels and lower legs on a stability ball. Then, press your heels on the ball as well as raise your hips. Next, you need to form a bridge with the body.
The next step is about tightly contracting your butt and hamstrings. Then, bring the ball to the middle of the mat. Place the soles of the feet on top of the ball and bending the knees. So, it forms a right angle and the body is vertical.
At this point, it is possible to feel a very large contraction in the region where the buttocks meet the hindquarters of the thigh. Then, hold the contraction for five seconds and roll the ball forward.
How to have a perky butt? Recommendations
Before you start following your butt workout series, at home or the gym, check with your doctor if you can practice the workout. It is also important to have the help and monitoring of a physical education professional. He or she can guide you as to the correct techniques and help in case any problem occurs.
Before doing any butt workout, you must eat properly. It is because the proper diet is good for energy. Without having energy, you can’t perform the butt workout. To have a perky butt, you must also drink a lot of water to increase the blood flow.
So much so, it is important to follow the instruction of your gym teacher. Also, if you are reading this article, I recommend you pay close attention to the exercises above. At the same time, if you are doing these exercises at home, you must carefully. For example, if you are watching YouTube videos to improve your buttocks and have a perky butt, make sure you follow the guidelines of the video.
Conclusion
Some women want a toned butt and others want a big butt. In both cases, there is specific exercise. However, if you want to have a perky butt, you must follow the exercises given in this article. These exercises are based on my thorough research and guidelines from the female gym instructors.
It is possible to do these exercises at home or in the gym. I prefer women to go to the gym because it is a place where they have all the equipment available. Also, there are instructors who can guide and teach you how to perform these exercises.
Lastly, to have a perky butt, you must focus good diet, fresh mind, breathing techniques, energy needs, and of course on the aforementioned exercises. I wish you the best of look to have a perfect perky butt.
