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When we think of the word “booty” most often it is in reference to a woman’s backside. But, men can have an equally impressive butt! Both sexes should spend some time toning their glutes (butt muscles) and hamstrings – which are responsible for moving your legs up and down as well as side-to-side. In this article we will give you five great butt workouts that you can do at home.
What Are Glutes
Commonly referred to as your butt, the glutes are a set of three muscles. You can see a diagram of the muscles and their location here. Below are details of each:
Gluteus Maximus: The largest and most powerful of your glute muscles, which helps you extend your hips.
The largest and most powerful of your glute muscles, which helps you extend your hips.
Gluteus Medius: To the side of the glutes maximus, this muscle works with the hip abductors to move your legs out to the side.
To the side of the glutes maximus, this muscle works with the hip abductors to move your legs out to the side.
Gluteus Minimus: Located at the very bottom of your buttocks, this muscle helps you rotate your upper leg inward.
A lot of people think that all butt exercises involve squats and lunges. While these are great exercises, you can also work all three parts of your butt with a variety of other exercises.
Benefits of Working Glutes
Whether you are a man or woman, having a toned set of buns can give your jeans a new meaning. Having toned glutes and hamstrings makes walking and running much more enjoyable. Not to mention the fact that it makes you look great in those pants!
Glutes and hamstrings are a large muscle group, which means that they burn a fair amount of calories. This is important when trying to lose weight. Not only do you get more exercise out of these muscles, but they also require energy to support them in everyday activities.
Other Benefits Include:
Healthier bones (Strong gluteus maximus muscles protect your lower back from injury).
Stronger knees from the added support provided by strong gluteus maximus muscles.
Increased bone density (This means that your glutes and hamstrings are able to support the bone structure of your body).
Allows for more balance to be maintained during daily tasks.
Helps prevent/delay osteoporosis, by strengthening your bones.
Since these muscles start at the pelvis and extend up to the waist, working all of them helps in maintaining a good posture.
Before Working Out
As with any workout routine, it is important to warmup before beginning. This will help to prevent any injuries that could be caused by not stretching the muscles properly.
More great workout routines, Best Resistance Band Exercises for Beginners
To get your glutes warmed up, do some light cardio for about 5 minutes. This could be brisk walking, jogging in place, or riding a stationary bike. Once you have broken a sweat, you are ready to start your routine.
You may also want to consider adding pre workout to your training regimen. Pre workout supplements are designed to help you have more energy during your workout. This can be especially helpful when working out a large muscle group, such as the glutes.
About Our Best Exercises for Toned Glutes
First off – do not get discouraged if your first few fitness routines are nothing to write home about. Be sure to start slow and make sure that you are doing each exercise correctly.
As your butt warms up, you will notice a difference in the muscle tone. You will also begin to feel a bit of pain. But that is okay – muscle soreness (which can last for several days) is healthy!
Top exercises to get a tight, round butt
Glute Bridges
Start with your hands above your head and toes on the ground with your knees bent and then place one knee onto a mat (or bench) and hold onto that knee. Your other knee should be in the air with your foot flat on the ground.
Then, using your glutes and hamstrings, raise up into a bridge position. Make sure that your hip and knee are at 90 degree angles (a). Hold this position for 3-5 seconds before lowering back down to a seated position. Repeat this motion 15 times.
Side Lunge – Great Glute Exercise for Beginners
Begin in a standing position with feet shoulder-width apart and knees slightly bent, arms behind your back.
Take a big step to the right, bending your right knee until it is bent at a 90 degree angle. Make sure that your hips do not fall out the side. Push up through your left heel to get back into the standing position. Repeat this motion 20 times before switching to the other side and repeating.
Squats – The Best Overall Butt Exercise
Start by standing with feet shoulder-width apart, toes pointed slightly outward.
Then, bend the knees and lower the hips down into a squat position (as if you are going to sit in a chair). Keep your head up and back straight throughout the entire movement. Return to the starting position by pressing through your heels to extend the legs and hips. Repeat this motion 15-20 times.
Resistance Band Walks
Grab a resistance band and begin by placing it around both feet. Now, start by walking the band up your legs, starting at one foot and working all the way to your knees.
Then walk the band down your body, again starting at one foot and working all the way to your other foot. Repeat 20 times for each leg.
Sumo Deadlift
Begin in a standing position with arms at your side and feet shoulder-width apart.
Then, lift one knee slightly off the floor, using your backside muscles. Slowly lower your body until you are parallel to the floor. Do not bend at the hips or knees! That is a no-no! Just go as far down as you can with good form.
Then push off of your raised leg and bring it back up to the starting position. Repeat this motion 10 times before changing legs and repeating.
You can also substitute the barbell for kettlebells to do a kettlebell deadlift.
Walking Lunges
Begin with arms at your side and feet shoulder-width apart.
Now step out into a lunge position, making sure that the front foot is flat on the floor and the knee is at a 90 degree angle. Put one hand on your hip. Lift the back leg off of the ground, stepping forward with it.
As you master walking lunges, consider adding kettlebells or dumbbells to the mix.
Conclusion
There you have it, 6 perfect exercises that will help tone and shape your glutes. Remember to push yourself in these exercises, but do not injure yourself. If you are new to exercise, it is a good idea to start out with these 6 glute workouts and then add in other exercises as you get stronger and more comfortable.
