9 Ultimate Exercises for Bubble-Shaped Buttocks
A flat backside isn’t something that looks sexy in either a swimsuit or skinny jeans. Start doing these exercises to get the body of your dreams. You don’t need to sign up for a gym to build a butt like Kim Kardashian’s.
Bright Side gathered 9 exercises to help you get an impressive bubble-shaped butt.
9. Curtsy
- Take a wide step backward and to the side toward the supporting leg, as shown in the picture.
- Sit and bend the knee of the supporting leg. The knee shouldn’t go past your toes.
- Stand up and straighten the legs.
- Repeat 15 times and do 2 sets on each leg.
8. Kettlebell squat
You can use a heavy water bottle instead of a kettlebell.
- Bend the knees, as shown in the picture, and do an incomplete squat.
- Keep your back straight and lean forward to the floor. Feel the tension in your buttocks.
- Stand up.
- Repeat 15 times and do 2 sets.
7. Deadlift
You can use a heavy water bottle instead of a barbell.
- Bend the knees a little bit.
- Keep your back straight and lean forward as shown in the picture. Feel the tension in your buttocks.
- Stand up.
- Repeat 15 times and do 2 sets.
6. High knees
- Raise your left knee up and feel the tension in your right buttock.
- Repeat 25 times and do 2 sets on each leg.
5. Step up
- Step up with your right and left leg, one after the other.
- Raise your right knee high up and feel the tension in your left buttock.
- Repeat 20 times and do 2 sets on each leg.
4. Leg-up plank
- Get in a plank position as shown in the picture.
- Raise your left leg. Hold this position for 2 seconds.
- Repeat 15 times and do 2 sets on each leg.
3. Double-leg kick
- Lie face down. Pull your abs in. Keep your legs together.
- Lift your belly away from the floor or mat.
- Extend your arms behind you.
- Lift your legs off the floor.
- Repeat 30 times and do 2 sets.
2. Fingers to toes
- Get on all fours as shown in picture A.
- Lift your right arm and left leg, touching your toes.
- Repeat 15 times and do 2 sets on each leg.
1. Single-leg bridge
- Lying on your back, extend your arms by your side.
- Bend your knees so that your feet are under the knees.
- Raise your right leg and hips up.
- Repeat 20 times and do 2 sets on each leg.
Bonus 1
To achieve better results, scrub your legs and buttocks daily.
Recipe for a coffee-salt scrub: Mix 100 g of ground coffee with 100 g of salt, 1 tbsp of olive or avocado oil and 2-3 drops of orange essential oil. Keep it in the fridge. Use it after training or add it to your daily routine.
Bonus 2
Some more tricks for your buttocks:
- Take contrast showers.
- Eat more protein and healthy fats (avocado, fish, etc.)
- Don’t sit with your legs crossed.
- Massage yourself with a dry brush.
- Drink more water.
- Sleep well.
Which exercise did you like the most? Will you include them in your workout? Share your thoughts with us in the comments!
Preview photo credit Depositphotos.com
