12 Effective Exercises of Bigger, Stronger and Toned Butt

butt

Toned and big butt have advantages of good appearance and are beneficial for providing strength, good posture, and stability to the body. They enable you to perform other exercises effectively by providing stability. Apart from supporting your regular exercise routine, they are also helpful for walking, sitting, running, and jumping. In short, it can make your life easier. 

While performing glute workouts, we often focus just on the gluteus maximus, the largest muscle in the butt. The gluteus medius and gluteus minimus are two other muscles alongside the largest muscle in the hip. These two muscles also need to be focused on to burn the hip in the right way. In this article, you will find exercises that will burn your entire butt. All you need to do is to perform each exercise perfectly. 

Here are 12 effective exercises of the bigger, stronger and toned butt. Select a combination that suits you the best, and you can incorporate it into your full-body workout regime or lower-body workout regime.

1. Glute Bridge

1. Lie on the floor or mat with your knees bent so that your feet are hip-width apart. 

2. While exhaling, squeeze your glutes and press your heel into the floor. Raise your hip towards the ceiling until there is no bend in the hip.

3. Hold there for 4 seconds.

4. Slowly bring the hip down and relax for 2 seconds.

5. Repeat

2. Single leg Glute Bridge

1. Lie on the floor or mat with your knees bent so that your feet are hip-width apart. 

2. Raise one leg in the air. 

3. While exhaling, squeeze your glutes and press your heel into the floor. Raise your hip towards the ceiling until there is no bend in the hip.

4. Hold there for 4 seconds.

5. Slowly bring the hip down with one leg still up and repeat.

6. Complete the reps with one leg before you switch your leg.

3. Kneeling Hinge

1. Sit, so you rest your knees on the floor. Stand straight with your body above your knees.

2. Keep the hands at the back of your head.

3. Involving your core, bend the hips at the back and bend down until the chest is parallel with the ground.

4. Using your glutes, push back to the position and repeat.

4. Classic squat

  1. It Targets the gluteus maximus, hamstrings, and core.
  2. Stand with your feet a little wider than shoulder-width. Face your toes slightly outwards. Keep your hand on the sides.
  3. Keep the chest lifted and the core engaged. Push your hips at the back and bend your knees as you go down. Simultaneously, bring the hands forward in front of your chest and join the fingers of your hands. 
  4. Go down until the position feels like you are sitting on a chair. 
  5. Now, straighten your knees by pressing through your heels while squeezing your glutes.
  6. Repeat

5. Jumping squat

  1. Stand with your feet a little wider than shoulder-width. Face your toes slightly outwards. Keep your hand on the sides.
  2. Keep the chest lifted and back straight, with the core engaged. Push your hips at the back and bend your knees as you go down. Simultaneously, bring the hands forward in front of your chest and join the fingers of your hands. 
  3. Go down until the position feels like you are sitting on a chair. 
  4. Now, prepare yourself for a jump while straightening your knees by pressing through your heels. Do it by squeezing your glutes.
  5. Jump with a straight body, land and repeat.

6. Pulse squat

  1. It Targets the gluteus maximus, quadriceps, hamstrings, and core.
  2. Stand with your feet a little wider than shoulder-width. Face your toes slightly outwards. Keep your hand on the sides.
  3. Keep the chest lifted and the core engaged. Push your hips at the back and bend your knees as you go down. Simultaneously, bring the hands forward in front of your chest and join the fingers of your hands. 
  4. Go down until the position feels like you are sitting on a chair.
  5. Now, apply a pulse by shifting the thighs a little up and down for a few seconds. 
  6. Now, straighten your knees by pressing through your heels while squeezing your glutes.
  7. Repeat.

7. Curtsy squat

  1. Stand with your feet shoulder-width apart. Tug your hands on the sides.
  2. Take your left leg behind and cross the right leg while bending the front knee until that thigh is parallel with the ground.
  3. Come back to the initial position and repeat with another leg.

8. Jumping Lunges

1.Stand straight with feet shoulder-width apart and keep the hands hanging on the sides.

2.Take a long step forward and simultaneously bend the knee of another leg so that it almost touches the ground.

3.Jump and swing the legs in the air and switch the legs until you land on the ground. 

9. Side Lunges

  1. Stand straight with feet shoulder-width apart and keep the hands hanging on the sides.
  2. Take a big step towards the right side with your right leg and start bending that knee until the thigh is parallel with the floor. 
  3. Repeat with another leg.

10. Split Squat

1.Stand with the back facing a piece of a raised platform.

2.Rest the foot on the platform with the back of the shoes facing up.

3.Bend the knee and go down until the other knee is about to touch the floor. 

4.Hold there for a couple of seconds and come back.

11. Side-lying leg raises

  1. Lie down on the left side of your body. 
  2. Straighten your legs one on the other. Rest your head on your left hand or a pillow. You are advised to lie down, so the gravity works as the resistance while performing the move.
  3. Lift the right leg in the air up to 45 degrees and bring it down. This is one rep. Perform 15-18 reps before changing the side.

Tip: To concentrate more on the butt muscle, point the feet a little towards the inside and incline the left waist bone nominally a little forward.

12. Side-lying knee raises

  1. Lie down on the left side of your body so that the gravity works as the resistance. Rest your head on your left hand or a pillow. Bend the knees in front, making a V with your leg.
  2. Lift the right knee in the air keeping the feet together. Lift the knee to 45 degrees and bring it down. 
  3. This is one rep. Perform 15-18 reps before changing the side.

Tip: Keep the core engaged throughout the movement.

The Takeaway

While choosing the best combination of exercises that suits you the best, consider including every variety of exercise above mentioned, such as lunges, squats, hip abduction. This will effectively burn the muscles, and you may expect the results faster.

As a beginner, keep the transition within the exercise as smooth as possible. We also recommend you start with fewer reps and increase the reps with time. Adherence to these tips may avoid injuries.

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