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Bright Side

7 Simple Butt Exercises for Strong and Shapely Glutes

Round buttocks look cool in any type of clothing whether it be jeans, dresses or even baggy athletic pants. The good news for those who haven’t got time to visit the gym is you can pump up your behind at home without using dumbbells or weights — and you don’t even have to do regular squats.

Bright Side has found 7 simple exercises that will make your glutes as round as a peach.

1. Rainbow

How to do it:

  • Get on all fours. Straighten your left leg by pulling the toe away from you.
  • First, take the raised, flat leg to the side as far as possible and touch the floor with the toe.
  • Take it in the opposite direction and do the same. Imagine you are drawing a rainbow.

Repeat 15 times for each leg.

2. Side-lying leg lift

How to do it:

  • Lie on your left side. Lift up on your left arm, bent at the elbow.
  • Slowly lift up the right leg. Feel the tension in the outer thigh.
  • Hold for 5 seconds.
  • Lower the leg down.
  • Repeat the same for the left leg while lying on the right side.

Repeat 10 times for each leg.

3. Lunges

How to do it:

  • Stand up straight, legs together, looking forward.
  • Put your hands on your waist.
  • Step forward with your right foot and bend your right knee.
  • Strain the gluteus maximus and stand, then return to the starting position.
  • Repeat the same for the left leg.

Repeat 15 times for each leg.

4. Fire hydrant

How to do it:

  • Get on all fours.
  • Take one leg to the side.
  • Raise your leg until you feel a hip rising with it.
  • Then straighten it and return it to its original position.

Repeat 20 times for each leg.

5. Sumo squats

How to do it:

  • Place your legs wider than your shoulders. Feet should look to the sides. The back is slightly tilted forward.
  • Make a squat as deep as you can.

Repeat 30 times.

6. Curtsey

How to do it:

  • Put your feet shoulder-width apart.
  • Transfer weight to your left foot. With your right foot, take a step backward, diagonally to the side of the supporting left foot.
  • Sit down with your bent left knee.
  • Get up by straightening your legs.

Repeat 10 times for each leg.

7. Buttocks bridge

How to do:

  • Lie on your back and bend your knees, feet shoulder-width apart.
  • Raise the pelvis as high as you can.
  • Hold this position for 10 seconds.
  • Slowly lower the pelvis.

Repeat 20 times.

Just look at the results you can achieve!

What exercise for the butt is your favorite? Share it with us in the comments!

Preview photo credit edelbolger / Instagram
Illustrated by Alena Sofronova for Bright Side
Bright Side/Health/7 Simple Butt Exercises for Strong and Shapely Glutes
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