Top 10 Exercises for the Perfect Butt

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1. Squats

squats

 

 

2. Standing Lunges

standing lunges

 

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3. Butt Lift (Bridge)

butt lift bridge pose

 

 

4. Lying Side Leg Raises

lying side leg raises

 

5. Step-ups

step ups

 

6. Lying Hamstring Curl with Stability Ball

stability ball exercise

 

7. Sun Salutation

yoga sun salutation

The Sun Salutation, or Surya Namaskar, is a set of 12 yoga postures. The different poses stretch, compress and tone all the body’s major muscles. A complete exercise in itself, the Sun Salutation benefits your physical as well as mental health.

The sequence of yoga poses in the Sun Salutation is:

  1. Salutation posture (Pranamasana)
  2. Raised arm posture (Hasta Uttanasana)
  3. Hand-to-foot posture (Padahastasana)
  4. Equestrian posture (Ashwa Sanchalanasana)
  5. Mountain posture (Parvatasana)
  6. Salutation with eight limbs (Ashtanga Namaskara)
  7. Cobra posture (Bhujangasana)
  8. Mountain posture (Parvatasana)
  9. Equestrian posture (Ashwa Sanchalanasana)
  10. Hand-to-foot posture (Padahastasana)
  11. Raised arm posture (Hasta Uttanasana)
  12. Salutation posture (Pranamasana)

If you are a beginner, it’s best to learn this from an expert. Start with 2 to 4 rounds and gradually increase to 12 rounds daily.

 

8. Chair Pose (Utkatasana)

chair pose utkatasana

 

  1. Stand straight with your feet about hip-width apart.
  2. Inhale and raise your arms straight above your head.
  3. Exhale and fold your body forward at your hips to a 45-degree angle.
  4. Keep your knees slightly bent, as though you were about to sit in a chair.
  5. Look straight ahead and hold the position for 30 to 60 seconds, taking deep breaths.
  6. Straighten your knees with an inhalation and stand up straight.
  7. Exhale and release your arms to your sides.
  8. Repeat 10 to 15 times, once daily.

9. Swimming

swimming

Enjoy 30 minutes of swimming 5 days a week to achieve and maintain a well-toned body.

10. Running

running

We all know that running is one of the best exercises for cardiovascular health and weight loss, but when it comes to toning the muscles of your butt, running can be equally helpful. Running involves heavy use of your legs and this in turn tones your glutes.

To tone your butt through running, you need to incorporate certain changes in the incline. For instance, you must try uphill running. It will give you better results than running on a flat area.

If using the treadmill, increase the incline to tone your butt while blasting calories through cardio exercise.

Additional Tips

  • Go for a walk on an uphill route for 30 minutes daily.
  • Skip the elevator and take the stairs as often as you can.
  • Enjoy a sea salt bath, a few times a week.
  • Include fat-burning foods like cayenne pepper, grapefruit, lemon and ginger in your diet.
  • Follow a low-calorie, low-carbohydrate diet plan.
  • Avoid drinks and foods that have high sugar content.
  • Drink a few cups of green tea daily to aid weight loss.
  • Drink an adequate amount of water throughout the day to keep your metabolism high.
  • Eat more fruits and vegetables that are high in water content, such as melons, cucumbers and leafy green vegetables.
  • Stay away from excessive alcohol and coffee.
  • Get a good night’s sleep every night to achieve your goals.
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