It may come as no surprise that in order to have a firm and lifted buttocks, you need to build muscle. With this in mind, here are our picks for the best exercise moves to include in your fitness routine for a toned buttocks.
- Stand with your feet a little wider than shoulder-width apart, hips stacked over knees and knees over ankles.
- Keeping your back straight, bend at the knees as if you were going to sit back in a chair. Lower yourself in a controlled manner. Keep your heels on the floor and your quads parallel to the ground.
- Thrust your hips forward without sticking your butt out. Pull in your abs, and keep your lower back in near-neutral position.
- From the lower position, push up off your heels to starting position.
- Repeat this movement for 20 reps.
Single-Leg Glute Bridge
- Lie on your back with your knees bent and your feet flat on the floor near your butt and hip-width apart.
- Extend one leg in front of you. Squeeze your glutes and push your hips up toward the ceiling as high as you can go.
- Lower until your butt hovers right above the floor, and repeat without touching the ground.
- Continue this movement for 15 reps before switching legs.
- Start on all fours with your knees hip-width apart and your wrists stacked over your shoulders.
- With a pointed toe, extend your left leg behind you. Keep your leg level with your spine.
- Keeping your core tight and leg straight, slowly lower your leg to tap the floor about a foot to the left.
- Squeeze your glutes as you lift the leg back to starting position, then slowly tap the floor about a foot to the right.
- Return to starting position (your leg extended behind you) to complete the rep.
- Repeat for 45 to 60 seconds before you switch legs.
Achieve a Shapelier Buttocks with Dr. Ary Krau
Many Miami patients have turned to renowned plastic surgeon Dr. Ary Krau for a shapelier, more toned buttocks. The Brazilian butt lift improves the size and shape of the buttocks by adding fat taken from another part of the body, such as the abdomen, hips or back. This means you can achieve a better backside and lose fat in unwanted areas of the body all at the same time! The Brazilian butt lift is the perfect procedure for a more beautiful buttocks and overall body figure.