Your butt is the new bicep. Write it down, put it on a post it and stick it to your door so you can remind yourself everyday. Everyone seems to forget about the importance of your butt. You rely on it to keep you cushioned while you sit, it's the muscle that allows you to bend and straighten your hip joint and it's what occasionally gets you a free drink from an admirer. Well nows the time to tone that weak tuckus into something which would even have the queen of 'Donkey Booty' Miss Nicki Minaj jealous of.
While having a great 'gluteus maximus' is partially genetic, it doesn't mean that you can't tone and perk up what your momma already gave you. The following excersizes should make any sad flat butt into a nice and perky BUBBLE BUTT.
Perform these exercises as a circuit, taking a 30 second rest in-between exercise and a minute rest between circuits. Repeat three times and I can assure you your ass will be on fire...
Stand holding a pair of dumbbell or kettleballs at your sides. Take a step to your left and lower the weight as you lower your body, bending at the hips. Lower yourself until your weight touches or at least almost touches the floor. Keep your back straight the whole time as you bend. Do this 10 times for each side.
Stand holding a pair of dumbbell or kettleballs at your sides. Step sideways and turn your foot at a right angle to the other. Lower onto your leading leg. Do this 10 times for each side.
WIDE STANCE SQUAT
This one you can really vary what type of weight to use. You can use a kettleball, dumbbell or bar. Stand with a wide stance, holding the weight between your legs. Lower yourself and mimic sitting down in a chair. Keep your back straight. Raise. Repeat 15 times.
BURPEE GLUTE RAISE WITH DUMBELL
This is my particular favorite workout as it works more than just your glutes. You have probably heard of the burpee before but not with the glute raise which adds that extra butt lift. I do this exercise holding a pair of dumbbells on my side to add a little bit more. Stand with your feet shoulder-width apart. Bend at the hips and knees to lower your body as far as you can, then place your hands with the dumbbells on the floor and straighten your legs behind you. This is when you add the extra move to workout your butt. Kick backward and up as if you're trying to kick someone behind you. Do each leg individually. Perform a pushup, then draw your knees back toward your chest until your feet are beneath you, and stand up. Repeat 10 times.
Also make sure to check out this amazing workout that Scott Herman from www.scotthermanfitness.com made.