With all the sitting that is happening on day to day basis, it shouldn’t come as a surprise that our butt looks flat and unshapely. Who doesn’t want to have perkier looking butt anyway? The problem though is that most of our exercises are focused on the arms, core, and legs that we barely spend time toning our gluteal muscles. Only when we notice that our behind seems out of shape do we only rush to get that shapely rear to go with our toned arms and legs.
Fortunately, getting a perkier looking butt is possible with just three workouts. These exercises are worth starting with, if you want to make your flat butt more rounded.
In this workout, you will need a slider disc to make your movement more challenging. Step on the slider disc with your right foot and go into a semi-squat with your knees lightly bent and your arms positioned in front of your chest, hands clasped together. Push off from the right leg as you open your hips towards the right. You should open up using the knee of your glider foot. Your glider foot should go backwards at 180 degrees with your foot perpendicular to the other. Use the muscles on your standing leg butt to bring the gliding foot back to its first position until you are back to your squat pose. Repeat this 10 times before switching to the other leg.
If you are not fond of squats, the glute bridge should be included in your arsenal in toning your butt muscles. For this workout, you will need to lie down on your back with knees bent. Your hands should be positioned on either side with palms on the floor. Tighten your core and engage your glutes to raise your hips off the floor until you form a straight line. Use your hands as additional support. Hold this pose for 1 to 2 counts then release and go back to your first position. This counts as one rep. You will need to do 15 repetitions for this exercise.
Another exercise that will help you tone your butt is the standing twist. Again, you will need a slider disc for this workout. In this exercise, you will need to start with your glider leg in an extended position and with your butt muscles tightened. Keep the back heel of the glider leg raised to engage your glutes. Drive off from the heel of the standing leg to open the hip of the same leg. This will make you rotate your pelvis from a forward position to a 90-degree position. Rotate back to your first position while squeezing your glider leg butt for a second before repeating the steps 10 times. Do the same with the other leg to complete the set.