We all want it, a nice tight, rock-hard bum; but achieving a totally bodacious booty is often easier said than done. It requires discipline and consistency with both diet and training. In order to get a tight bum, you will need to not only lose the excess fat around the glute muscles but also work them so that they tone and grow. When it comes to nutrition, you will need to start eating a healthy-balanced diet which is beneficial to weight loss. This clean eating along with a few cardio sessions per week will help you to get rid of the unwanted fatty layer around the buttocks. Now the next step is to work the glute muscles with a weight training regimen so that they lift and tone. In this article, we are going to look at 3 of the most effective booty blasting exercises to help you get the bum you want.

1. Box Squats

While traditional squats focus more on the quads, the box squat creates a slight difference in movement which focuses more of its attention to working the glutes. With a traditional squat where you flex more at the knee, you focus more on the quads. This potentially limits the glutes involvement in the lift, especially when they are not functioning as efficiently as they should be.

To prevent flexing the knees too far, use a box to limit the movement. The box should bring your squat up to a level where your upper leg is just above parallel to the floor. Stopping a little bit higher up than usual and preventing relying on momentum to lift the weight will help to ignite the use of your glutes.

To perform the movement, start exactly the same as a traditional squat with feet slightly wider than shoulder width and with a barbell across your shoulders. As you drop your hips back, lower your body down until your bum touches the bench behind you, pause for half a second and then drive up through your heels and really concentrate on contracting your glutes.

2. Hip Thrusts

While the hip thrust may remind you of 1970’s aerobics videos, it is a great exercise as it really zeroes in on the glutes. To perform this exercise, lie with your upper shoulders across a bench with your feet planted on the floor at roughly shoulder-width apart and with your knees bent at a 90 degree angle. Place a barbell with a pad across the hips. Lower your hips toward the floor until your bum nearly touches the ground and then use your glute muscles to drive the weight back up to start position.

3. Walking Lunges

This unilateral dynamic exercise creates a much greater range of motion to be achieved at the hip joint. Because you are walking as you lunge, the glute continues to work through the entire movement in order to propel you forward rather than just bearing the load at the bottom of each rep.

In order to perform this exercise, grab a dumbbell in each hand and step forward with one leg, flexing at the knees in order to drop your hips. Drop down until your rear knee nearly touches the ground. Keep your posture upright throughout the movement and make sure front knee stays above the front foot. Continue through a walking movement to bring your body back into a standing position. Repeat this with the other leg.

Not only will these moves help to strengthen your posterior chain and help you to improve big lifts like squats and deadlifts, they will also effectively target your glutes so that you can build a sexy, toned, bodacious booty!

Older Post Newer Post