Buttocks exercises

Butt, buttocks, bottom, buns, behind, bum, ass etc. is another area that tells a lot about your physical state and adds up to your good/bad looks. In order to make the size and shape of your butt closer to what you’d like it to be, it is again necessary lead a healthy way of living and have regular physical exercises.

You can make your bum work out always every time you get to sit. All you have to do is to scoot your butt a few inches forward away from the back of your seat and gently press your feet against the floor. Then constrict your butt muscles and hold for 5 minutes. Repeat the exercise for four times.


Clasp your hands together in front of your coxa and stand with your feet wide apart and your toes pointing out. Bend forward from your hips and bend your knees at the same time. Keep your lower back straight. Then reach back between your back and get your buttocks stuck out. Bring your chest as close to your knees as possible. Straighten up quickly, extend your hips and knees fully, and throw your coxa forward while tightening your buns as hard as possible. Repeat the move for 15-20 times.

You can make this exercise even more intense if you happened to have a light barbell to hold on to. You don’t have to lift the barbell with your arms. All you have to do is let it hang down from your arms while you’re straightening the body upright.

Kneeling kickbacks

While standing on all fours stretch one leg straight back and touch the floor with your toe. Raise your leg as high as possible and concentrate on butt muscles. Lower it to the starting position and repeat. Switch the legs and do the same.

Pelvic lifts

Lie down on the floor with your knees bent and feet flat on the ground. Lift your pelvis and constrict the butt muscles. Lower your pelvis back to the floor, let your buttocks rest for a few seconds and repeat the move.

The squat

Stand with your feet in hip distance apart. Bend the knees and lower your buttocks to knee-level. Lift arms to shoulder height and stretch them to the sides as you lower into the squat. Constrict the butt muscles and hold for five seconds, then straighten your legs and return to the starting position. Repeat the exercise.

The stork

Concentrate your weight on your right leg and let the toes of your left foot rest lightly on the ground. Bend and straighten the right knee for 30 seconds. While staying in the squat lift your left foot off the floor and hold it for another 30 seconds. Switch the legs and repeat the move.

The butt isolator

Stand on all fours. Rest your elbows and your forearms on the ground and position your knees hip distance apart. Extend one leg by lifting it to hip level. Hold it for a few moments and lower back to the floor. Repeat for ten times and the switch the legs.

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