6 EXERCISES TO LIFT THE BUTTOCKS NATURALLY

A firm and lifted buttocks not only enhances your physical appearance but also contributes to overall strength and stability. While there are various surgical and non-surgical methods available to achieve this, natural exercises can be a safe and effective way to sculpt and lift your buttocks.

In this article, we will explore six exercises that target the gluteal muscles, helping you achieve a naturally lifted and toned derriere. So, let’s dive in and discover how these exercises can help you attain your desired results without resorting to invasive procedures.

Barbell Hip Thrusts

• Start practicing with a light weight bar and place it on the floor in front of you. Grab a typical weight bench and sit with your back against it (on your side).
• Now make sure your shoulders are pressed into the padded section of the bench, with the soles of your feet pressed into the floor.
• Pass the bar over your legs and sit it in your lap on your hip bones, making sure it remains straight and well balanced.
• Use your hands to stabilize the bar before pushing yourself up with your heels, contracting your glutes at all times and making sure your shins remain vertical.
• Pause at the top (when your back is horizontal to the ground) before lowering yourself a few centimeters and repeating the movement.
• If your shins move excessively back or forward during the push, it means you’re losing focus on your glutes and using your quads and hamstrings instead.
• So avoid fast reps, focus on contracting your gluteal muscles, and make sure the range of motion is fairly shallow.
• It should be more or less the same as the glute bridge mentioned above.
• Complete between 8 and 12 repetitions.

Step-Ups

• Stand with a bench or step in front of you.
• Starting with your right foot, step onto the bench, lightly tapping your left foot against the surface while keeping your weight on your right heel.
• Lower your left foot back to the ground while keeping your right foot on the bench.
• Repeat 3 sets of 12 repetitions and then change legs.

Wall squat

• Start by standing about 60 centimeters from a wall with your back resting on it.
• Slide your back down the wall until your hips and knees bend at a 90-degree angle.
• Keep your shoulders, upper back and the back of your head against the wall.
• Both feet should be supported on the ground with the weight distributed evenly.
• Maintain the position for the required time.
• Repetitions: 2 series of 15 seconds.

Squats

• Stand with your feet slightly wider than shoulder width apart and your chest raised.
• Extend your hands in front to help maintain balance.
• Start by sitting down and then get up as if you were sitting in an imaginary chair. Keep your face and head facing forward.
• Lower your body down, so that your thighs are parallel to the floor. Put all your weight on your heels. Keep your body tense and push your body up through your heels to return to the starting position.
• Do 12 repetitions.

Lunges

• First of all, you must stand with your feet shoulder-width apart and your hands on your hips.
• Next, he steps forward with one leg and bends his knees until his back knee almost touches the ground.
• Finally, take your body back (starting position).
• Next, do the same with the other leg.
• Do 10 repetitions with each leg.

High knees

• First of all, you must stand with your feet shoulder-width apart and your hands in front of you.
• Push yourself with your right leg to touch your right hand with your knee. Go back to the starting position.
• Do the same with the other leg.
• Do 10 repetitions with each leg.