It’s summer and it ‘s time to show off what we’ve been hiding all winter. Chances are, you’re not in bikini shape (or shorts shape) yet. These 3 butt exercises will help you get a higher, tighter butt in less then 10 minutes. Do them every other day to see maximum results. To boost your results even further, foam roll you glutes and periformis (see below) daily!
Do each exercise 12- 15 repetitions, then move on to the next exercise. Once you have finished a round of each then rest. You will be on fire if you’re doing them correctly!
Donkey Kicks With Exercise Band
- Hold onto each end of your resistance band, and place the center of the band around the sole of the right foot. Then place your elbows and knees on the ground so your back is straight.
- Hold the band firmly, draw your belly in, and extend your right leg straight out behind you. Then draw your knee forward, but don’t let it touch the ground.
- Repeat a total of 15 to 20 times; repeat with the left leg (fit sugar).
Single Leg Hip Raise and Curl
Lie on your back with your left heel on a Swiss ball and hold your right leg in the air—so that it’s in line with your left thigh. Brace your core and hold it that way. Now squeeze your glutes and raise your hips off the floor until your body should forms a straight line from shoulders to knees. Then roll the ball toward your butt by bending your left knee and pulling the ball with your heel. Reverse the movement back to the starting position, and repeat.
If that’s too hard: Skip the single-leg version, and perform the exercise with both feet on the Swiss-ball (source).
One Leg Bench Squat
Sit on a bench with knees at 90 degrees and a straight spine.
Holding a dumbbell by its end with both hands, perform a triceps extension by lowering the dumbbell, then pushing it back up to the ceiling.
Be sure to keep your elbows pointing straight forward, not flaring out to the sides (source).
Shoot for 3 rounds of the higher, tighter butt exercises. If you need to add more later on you can visit our other posts to gather more exercises. “The Key to a Better Butt” was another one packed full of information.
BUTT BOOST – Foam Rolling
You can’t get a higher butt if the muscles are overly tight. The body will protect tight muscles and restrict their movement to prevent injury. It’s important to roll your glutes and periformis muscles often. I recommend daily if you can!
With the leg crossed (as shown above), find a “tender spot” or knot, and hold it for 20-30 seconds or until the pain subsides by 75 %. Do this in each area ranging from your lower back to the bottom of your butt. If you have a desk job, this foam rolling exercise should be your best friend! Do it every other day to keep those muscles loose and functional!
If you love these exercises for a higher, tighter butt please share these fitness tips online with your friends and family OR print them out for others to enjoy!
BS, CPT, CES, PES