Why anyone would want to base their goals on any of the girls in the following video is beyond me:
Nevertheless, I’ve just received a challenge to mold one of my client’s posterior into Kim Kardashian’s keister. Sooo, while Kim may not kayak often, I am willing to bet that she does hit these exercises in the gym. Here are my top 10 butt exercises for lifting, toning, and strengthening…
10. Dead Lift
When executed correctly, this exercise can work wonders for your butt! As you stand up straight, completing each repetition of the exercise, be sure to squeeze your glutes for an added bonus.
The “romanian” or “stiff leg” dead lift is a great butt exercise as well. It works the hamstrings and low back, but again, squeezing everything tight after each repetition makes for a crazy butt workout too! For an added challenge, stagger your feet placing one foot back and keeping the bulk of your weight on your front foot. Hold your abs in and lower the weight. A few sets of these seal the soreness every time.
9. Walking on an Incline
Walking may seem like an easy form of cardio for people who are used to a more strenuous workout. However, if you raise that treadmill incline up to about as high as you can handle you will end up with a sore but perky reason to give walking another chance.
8. Hip Abduction
There are several ways to perform a hip abduction so stay open minded and be creative. Whether it is a machine that you sit on and push your thighs apart, a machine with a cable that you swing your leg away from, a resistance band under your feet that you walk side to side with, or a simple leg lift you execute while lying on your side, hip abductions will bring you the butt burn you are seeking. Remember to squeeze your glutes tight during every repetition for an unbeatable burn and the best results.
7. Rear Kick
This exercise makes for a strong backside and a sizzling burn. Most gyms have a machine to simulate the rear kick. Pack on the weight so that it’s challenging to complete 12-15 reps. Push through your heel and make sure your form doesn’t suffer during your set. If you can feel yourself using your upper body or core even more than your legs you need to lower the weight. Rear kicks can also be completed with a resistance band, no weight at all, standing, or on your hands and knees. The important thing is that you challenge yourself and your body by switching things up.
6. Leg Press
The leg press machine is a staple in every gym. There are many different versions of this machine and I encourage you to try each. Find a weight that makes 12-15 reps challenging but doable and press away. Consider moving your feet out wide and pointing your toes slightly outward to isolate the glutes even more.
5. Rollerblading
Whether it is roller blades or ice skates, the side to side motion that skating entails will leave you with a first class fanny! Some gyms have cardio machines that simulate skating and you might be surprised at how tough they can be. Be it in the gym or outside, your butt won’t be the only thing burning with this exercise. Count on burning about 250 calories for every 30 minutes of skating.
4. Squats
There are about a million different ways to do a squat. This is another exercise that creativity and open-mindedness can take a long way. Try a standard squat with your feet shoulder width apart. Pay attention to the placement of your knees. If they are moving forward beyond your toes as you are squatting down you need to work on correcting your form. Place a chair behind you then sit down and stand up. Keep your butt back and your weight in your heels. Your knees should not be doing the work here. When they stay behind your toes you know you’re working your butt and thighs!
Try moving your feet out wide and pointing your toes slightly outward. Squat down and squeeze everything tight on your way back up. You should feel this type of squat in your butt and inner thighs. For more of a challenge add weight.
3. Running
These top three butt exercises can probably also be found in a lot of people’s top three most hated exercises. Give them another chance if you’re serious about toning up your back end. Running, alone, can burn up to 400 calories per 30 minutes. Interval training can be a great way to overcome the mental aspect of running while giving your body an even greater physical challenge. Try running at a challenging speed for 45 seconds followed by 60 to 90 seconds of a reasonably paced walk. Repeat this until you reach a mile. For additional toughness jack up that incline!
2. Lunges
Ahh, the dreaded lunge. I don’t really have any tips to make these any easier or more exciting. However, like squats, dead lifts, and hip abductions, lunges come in several different styles. Practice alternating lunges, walking lunges, and side lunges to keep your body guessing. Step backward into a reverse lunge or reverse walking lunge to give your glutes an extra workload. Add weight to any of these lunge types to make them more difficult.
Finally, what may be the worst and best thing that’s ever happened to you…..
1. Stair Climbing
Don’t think this has to be done on a stairmaster or stepper. Get outdoors if the weather is nice, try to make the most out of an exercise that sucks! Whether you’re in the gym or outside, keep an open mind if you’re getting a stair workout in. Try climbing steps forward, backward, and sideways. Try skipping every other step or if you’re really coordinated doing the grapevine on your way up. If you can survive a moderate intensity 30 minute stair climbing workout you can burn over 400 calories and be one “step” closer to bootylicious.