Ever since Fit Girls crowned the booty queen of Instagram, many of us have been eyeing our own with a touch of envy.
But let’s not give up just yet!
No ladies, our glutes are not a lost cause! And if there’s one effort that always pays off, it’s strength training!
So chin up and bottoms up — here are the 3 best exercises to add to your routine for rounder, firmer glutes!
Forward Lunges
This exercise targets the gluteus maximus, the muscle responsible for that lifted, rounded look — as well as the thigh muscles.
Stand with your feet hip-width apart, back straight and hands on your hips, take a big step forward. Then bend your front leg, forming a 90° angle with your knee directly above your ankle. Your back leg is parallel to the floor and you’re balanced on the ball of your foot.
Hold the position for 5 seconds, then exhale as you push firmly through your front leg to return to the starting position. Switch legs and repeat.
The wider your stance, the more you’ll engage your glutes. Conversely, a narrower stance puts more emphasis on the thighs.
Make sure to keep your core and lower back engaged throughout this exercise — it will help you maintain proper posture and protect your back.
Squats
Of course, this is the ultimate exercise when it comes to glute training! And its fame is well deserved — it simply works. So let’s get to it!
Stand with your feet shoulder-width apart, toes turned slightly outward, back straight. Inhale as you bend your thighs and push your hips back, as if you’re about to sit in an imaginary chair. Lower down until your knees form a right angle.
Then rise back up, exhaling and driving through your heels.
Important: throughout this exercise, your knees must always stay directly above your ankles, and your back must stay straight!
Donkey Kicks
Here too, the goal is round, lifted glutes, and this time, the exercise is entirely focused on the glutes — in other words: it’s going to burn, and that’s a very good sign!
On all fours, keep your back flat, navel drawn in to engage your deep core muscles, shoulders directly above your wrists with your palms flat on the floor, and gaze down toward the mat.
Lift one leg, bent at 90°, and stop the movement when your thigh is parallel to the floor. Keep your foot flexed, sole facing the ceiling.
Lower your leg back down without touching the floor, then repeat the movement around twenty times, depending on your fitness level.
Then switch legs.
Be careful not to arch your back, bend your arms, or twist your torso during this movement. These compensations would make the exercise ineffective for your glutes and could also lead to injury.
All of these exercises are perfect for effectively toning the thighs and glutes and smoothing the appearance of cellulite. So ladies, ready to work towards the booty of your dreams?
💪 COACH’S TIP 💪
Did you know we created a Lifted Booty Method, designed for firmer, more toned skin with a smoother appearance!
This method includes:
- A oil to prepare the skin for cupping massage.
- An anti-cellulite booty cup that helps reshape the glutes for a rounder, more lifted look and targets the appearance of stubborn cellulite.
- A firming booty cream that helps lift and reshape the glutes, thanks to a patented active ingredient. It also contains fenugreek seeds, known for their volumising properties.
- A 21-Day Lifted Booty Coaching Guide (PDF format) with targeted workout routines, balanced and satisfying recipes, and expert tips for rounder, sculpted and smoother-looking glutes.