How to Get You Butt Back into Shape

By: moklesur@bringtheshreds
September 13, 2020

Butts are a very important part of your body that provides support and adds beauty to your body. Amazing butts will give you a sexy look and attractive figure. The uplifted and tighten butts that look good in skinny jeans are preferred by both genders, especially by girls.  Butts should be in proper shape and this shape can be achieved by doing some hard exercises which will create featured butts for your body. There are a lot of exercises that will add beauty to your butt. Some of them are as follows:

1- Front lunges, side lunges, and reverse lunges: All are amazing exercises for your butt workout.

  1. To perform front lunges, stand erect with your hands resting on your hips. Start it by taking a step forward with any leg. Bend the knee of the forwarded leg at a 90-degree angle. Now move this leg back and perform the same with another leg. Repeat 15 to 20 times for effective results.
  2. Side lunges are the same as front lunges but for this exercise, you must move your leg side a part instead of moving it forward. Step towards on one side either the right side or left side. The leg you have moved outward, bend it and maintain a balance on it. Do not move the leg too much outwards that you are unable to bend it. Perform the same step with other legs.
  3. Reverse lunges are very much like front lunges except you must step backward instead of stepping forward. But it requires you to be careful as moving backward can cause fall. Slow down until you become used to it. Step backward with one leg and bend it at an angle of 90 degrees and perform the same with the other leg.

These three exercises will give you a much-shaped butt in about 15-20 days if you will perform it regularly. Women who have crossed their 30s or have reached their 30s can perform it to attain a sexy butt. The more you exercise the more effective will be the results.

2- Squats: Squats work for many muscles especially for muscles of your lower body. It influences glutes, hamstrings, and quads. Squats help you to shape and strengthen the glutes maximum (biggest butt muscle). To perform this exercise, stand with your feet and shoulders wide apart. Widen your stance as it will tone and shape your inner thigh muscles. Lower your hips slowly and never let your knees extend past toes. Squeeze glutens and move back to the initial position. Keep your back straight during the whole exercise. You can do a lot of variations in squats by using dumbbells or barbells that will increase the intensity and involve upper body workout. This exercise will help you to maintain sexy butts. This is an amazing glute work out that will create a very amazing body shape especially butts.

3- Hip thrust: Hip thrust is very helpful for building a strong butt. It is a phenomenal training for the glutes and butts. It will improve the glutes’ size, shape, and strength. The muscles get stronger due to exercise. It will also help you to strengthen your lower back and leg muscles. It will stabilize and maintain your body posture as well. It will provide good stability to your lower spine. It activates the muscle fiber of the glutes as compared to the other exercises.

Use a bench for this exercise and place your shoulders on the bench open wide. Keep the neck straight as bending or tilting the neck will cause injury. Lie down on your back. Your feet must be placed flat on the floor. Press your lower back into the floor and keep your neck straight in a very relaxed position. Keep your arms on the sides of the body. Lift your hips up towards the ceiling. You should lift your hips as high as you can without lifting your feet from the floor. Form a straight line from your shoulder to the knees. Try to squeeze your butts when you lift your hips up. Then lower your hips. The rise again. Start with 20 thrusts in a row. If you want challenging hip thrust, then do not touch your back while coming down to the floor. Get low as you can without touching the floor. The hip thrust exercise targets glutes, hamstrings, quads, hip flexors, lower back muscles. Hip thrusts are very helpful in strengthening the loose butt muscles. Women or men in the age of 30s will get attractive butts. All they need to do is to perform this exercise regularly. Performing this exercise will shape their back. Extra fat will be lost, and the butt is shaped sexy. You do not need to worry about equipments as it can be performed without any type of equipment. Just follow the correct procedure.

4- Running or walking on hills: It is a cardio exercise. It is highly helpful in shaping the butts. The running upward will help your butt muscles lift upwards. Running on a hill will require more energy. Running on a hill will burn calories and help in trimming your back. When you will climb upwards your glutes will be involved along with your lower back. This process will shape or butt and trims fat if any. It will also act as a cardio exercise as it will boosts metabolism. Women in the age of 30s will gain sexy butts and trimmed back by following this exercise.

These all exercises will shape your butt in a sexy manner, and you will gain an attractive back. But perform them as much as you can until you reach your goal. After reaching your goal do not leave these exercises as exiting exercise will cause loosening of muscles. These exercises are for both genders. If you are in search of exercise that will help you to attain sexy butts so you can look amazing in jeans, then go for it without wasting any time. Good luck!

 

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Bring The Shreds was founded by Louis Ha. Louis is an online fitness coach and entrepeanuer based in the Bay Area. Read more of OUR STORY

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