Butt surgery was the fastest growing cosmetic surgery in 2014, according to a new report by the American Society of Plastic Surgeons (ASPS). (Even though it only ranked fourth on the body parts people want to work out.)
More than 13,000 people—that’s right, it’s not just the ladies that want more junk in the trunk—in the United States went to a plastic surgeon for butt enhancements last year. That includes buttock augmentations, which were up 15 percent; butt lifts, up 44 percent; and butt implants, up a whopping 98 percent from the year before. Boob jobs, nose jobs, liposuction, eyelid surgery, and facelifts are still holding strong ahead of butt boosts, but new tush-friendly technology has allowed surgeons to remove fat from one area of the body, inject it into the butt, and have it stay in the perfect mold they create.
And there’s no question to why the derriere division is skyrocketing: “The media affect, Kim Kardashian, Jennifer Lopez, are having a phenomenal effect on what patients want, what they are coming in and asking for,” said ASPS president Scot Glasberg.
We get it: Those famous fannies are worth envying. But you don’t need surgery to score a toned tush. Just like with every other body part, the right workout can sculpt you in ways you never thought possible. Earn a Hollywood-worthy hiney with butt workouts for women.
If you’re a female and you want to get a bigger and rounder butt, you ought to get a right workout. Indeed, having a toned butt that pushes jeans to the absolute limit is one of the most desired women’s fitness goals. For the women who are scared to go in the weight room; you will have to overcome your fear, because you will have to lift weights get this round butt. But first, remember that if you want to achieve your fitness goals, you will need to have the right nutrition plan.
Women and men both love big butts. You will often hear that the squat is the “only” exercise that will make your butt bigger. In fact, there exists other movements for butt workout, which are as efficient as squats. If you’re willing to do the work, you will get a toned butt faster than you think.
A round butt comes from having muscle mass and low body fat in your glutes. But when it comes to women, a lot of people will tell you that they need to perform exercise with light weights and many reps. If you train like this, you won’t build any muscle; you will mainly work your muscle endurance.
Build A Butt With Moderate Weight
The butt building process requires lifting moderate and heavy weights in order to obtain fast results. The goal here is to stimulate muscle growth in your glutes so you can get a round butt. This is why one should do basic and very efficient exercises like: squats, lunges, deadlift in this butt workout.
Build A Butt With Medium Reps
During this workout you will have to focus on a medium rep range (12-20 reps) in order to activate muscle growth. This rep range will vary, depending on the difficulty and the intensity of the exercise.
Build A Butt Without Growing Your Legs
Some women want to have a brazilian ass with well shaped legs, others want to have a more pronounced butt compared to their quadriceps and their hamstrings. It all depends on your fitness goals. Building a round butt without developing your legs is not an easy task (but not impossible), since every butt exercises stimulate the leg muscles.
During this workout you should mainly focus on your butt muscles but should also slightly work on your leg muscles too.
How To Warm up Your Butt
The best way to warm up your butt, is to start a butt exercise with light weights or no weights. It will allow you to increase the blood flow into your muscles and it also prevents injuries.
Note: During this workout you should not focus on rushing the movements. You will have to control the weight from the beginning to the end of the movement; with good form.
Wide Stance Barbell Squat 6 sets
- 2 x Warmups 20-25 reps
- 4 x Moderate Weight 12-15 reps
Barbell Reverse Lunges 3 sets
- 2 x Ideal Weight 8-12 reps each
- 1 x Lighter Weight 15-20 reps each
Best Exercises for a Perfect Butt
Front lunges
Front lunges are one of the absolute best exercises for your butt. To start, stand up straight with your hands on your hips. Take a big step forward with one leg, bending at the knee, until your knee is at a 90 degree angle. Step back. Repeat 15 to 20 times with each leg.
Side Lunge
A side lunge is very similar to a front lunge, only instead of stepping directly forward with one leg, you’ll go forward and to the right (with your right leg) or left (with your left leg). Whew! It’s hard to keep your balance!
Back Lunge
Again, these are very similar butt exercises to the front lunge, only (you guessed it!) instead of stepping forward, you’ll step backward. You might have to do these a little more slowly than the front lunges to avoid a fall, at least at first.
Squats
These are my own favorite exercises for my butt. Stand with your hands and arms straight in front of you, then, keeping your back straight, squat as though you’re going to sit in a chair behind you. Stop when your thighs are level with the ground, and your knees are bent at a 90 degree angle. If it helps, you can lean against a wall to keep your balance.
Running
Running isn’t just great cardio! It’s also a marvelous exercise for your butt! Even a good jog or brisk walk can help tone your tush. Lace up your shoes and go!
Leg Lift
Lie flat on your back with your legs straight, and raise one leg straight in the air. Try not to bend your knee! Then, with your arms and hands flat on the ground, raise your hips off the ground. Hold for five seconds. Repeat ten to fifteen times with each leg. Feel the burn! This is one exercise for your butt you’ll feel right away! It also helps strengthen your core.
Step Aerobics
Even if all you do is a simple up and down step, one foot at a time, step-aerobics can be a great exercises for your butt! Turn on your favorite workout song and keep stepping to the beat. If you’re feeling particularly motivated, try stepping along to a video or DVD. Yow!
Ballet
Have you ever seen a ballerina with a saggy butt? No way! That’s because many of the basic ballet positions and moves are also good butt exercises. Don’t believe me? Enroll in a class for adult beginners and just wait for the plié
Hurdles
If you’re just not cut out for distance running, try sprinting and adding hurdles to the mix. Somehow the combination of the sprint with the leaping motion helps tone your butt!
Scissor Kicks
These are a Jane Fonda classic, but they work! Lie on one side, all straight, propped up on one elbow. Lift your outside leg slowly, keeping both legs straight. Hold it in the air for 15 seconds, then lower your leg. Repeat 15 times one each side.
Forward Bends and Kicks
Stand with your feet together, arms at your sides. Then bend forward while raising one leg behind you, and stretch your arms out in front of you for balance. Whew! It may not sound difficult, but this is one exercise for your butt that’s surprisingly tough! Repeat 10 to 12 times.
Single Leg Lift
Start by standing straight with your hands on your hips. Keeping your legs as straight as possible, and without pointing your toes, slowly lift one leg in front of you, holding it there for fifteen seconds. Slowly lower it, then switch to the other leg. Repeat 12 to 15 times.
Standing Diagonal Kicks
Stand straight with your hands on your hips. Slowly raise one leg diagonally, behind you (not directly behind you). Hold it there for ten to fifteen seconds, then slowly lower it. If you need to, you can place your hands on the back of a chair for balance.
Elliptical Machine
The elliptical is my favorite torture machine at the gym. Why? Because half an hour (or even an hour) is a complete workout, toning your muscles (including your butt!) and giving your heart a good workout.
Stair Stepper
Here’s another machine you’ll find at the gym, designed to exercises your butt. The stair-stepper is also great cardio, but beware if you have weak knees… otherwise, step away, and firm your fanny!
Single Leg Squat
Stand straight up, with your hands in front of you. Kick one of your legs to the side, then slowly lower yourself down to a 90 degree angle be bending your other knee. You might need to prop your side-swept leg on a pillow or rolled towel.
Simple Bridge
Lay flat on your back with your arms flat at your sides. Lift your hips into the air, keeping your arms flat but bending your knees. Hold the position at least 15 to 20 seconds, longer if you can. Repeat 12 to 15 times.
Plank
Prop yourself up on your elbows, stomach down. Push yourself up on your toes, stretch out, legs straight, and hold this plank position as long as you can. Can you do it for a minute or Two. Find out and exercise your butt the same time!
Bounce
Is anything more fun, or exhausting, than bouncing on the trampoline? This is a butt-toning exercise you can do at home, with the kids! You’ll not only firm your fanny, you’ll be setting a good example, and getting great cardio!
Biking
Whether you choose a stationary bike or a real live bicycle, biking is another fantastic exercise for your butt. If you’re doing it outdoors, make sure to wear a helmet — safety
first!
Yoga
Yoga is so good for toning your muscles overall, and giving you balance, you might forget it’s also a good way to exercise your butt! Sign up for a beginner course and enjoy the sun salutations. Wow!
Buttock pinches
Buttock pinches can be a good workout! Start by standing tall, with your feet together. Raise yourself on your tip-toes, then “punch” your butt together, hold for five seconds, then lower yourself back down. It’s also a good calf workout!
With so many marvelous exercises for your butt, there’s no reason to fret over a little sag here or there — tighten it up, Tootsie, and let’s see how good you look in those skinny jeans this fall! Remember to combine these butt exercises with a balanced diet and plenty of cardio and you’ll have the toniest tush on the block. Women Fitness has recommended you the best exercises for getting that perfect butt, work on them and you shall get your dream come true.
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
