fitness girl

19 ways to get sexy buttocks

19 ways to get sexy buttocks

One thing is for sure – anyone with a little perseverance can have buttocks that look amazing in jeans. Just follow our advice.

The shape of the buttocks is determined mainly by the gluteus maximus muscles, but also the middle and small gluteus muscles, which are located under the first two. Of course, how you present yourself from behind depends on the amount of fat covering your muscles. The buttocks are used for walking, running, skiing and climbing. However, strength exercises provide a significant improvement in the shape and toughness of the mollusks. Therefore, including some simple exercises for the buttocks in your training is a good idea that anyone who wants to have a sexy butt should implement.

are a mandatory exercise in training the buttocks. If done without additional weight, it will make it stronger, but adding weight only will make the pupa stop being flat. So dumbbells in hand and go to work.
How do you exercise?
Place your feet parallel to the width of your hips. Slowly bend your knees, keeping your weight on your heels, and push your buttocks firmly back. If you have a problem with your knees, do not bend them more than right angles! Slowly straighten your knees. As you squat, keep your back straight and your torso as low as possible.

Ball Squat
If you are a beginner in fitness, you can start your training with this exercise. Thanks to the ball, it is easy to maintain your balance and you will learn the correct exercise technique faster.
How do you exercise?
Place a large stability ball between your lower back and the wall. Move your feet slightly forward, parallel and hip-width apart. Place your hands on your hips or along your body. Slowly bend your knees and straighten them.

Lunge Forward
Lunges not only shape the buttocks, but also the thighs and legs, and allow you to burn unnecessary calories.
How do you exercise?
Stand hip-width apart, feet parallel. Take a big step forward and slowly bend your knees to a right angle – the knee of the front leg should be bent in a straight line above the ankle. Straighten your knees and return to the starting position. Repeat the exercise with the other leg.

lunges The buttocks work a bit more during back lunges than during forward lunges. This exercise is also a good variation of training, it improves hip flexibility, which is especially important for people who spend a long time sitting.
How do you exercise?
Stand hip-width apart, feet parallel. Take a big step back and slowly bend your knees to a right angle – your front knee should be bent in a straight line above your ankle. Straighten your knees and return to the starting position. Repeat the exercise with the other leg.

lunges These types of lunges work to tighten the buttocks, especially the sides of the buttocks, as well as the inner thighs.
How do you exercise?
Stand with your legs spread apart, one knee bent at a right angle, and your buttocks firmly pushed back. The bent knee should not go beyond the line marked at the tip of the shoe. Try to bend your torso slightly forward as much as possible. Straighten your knee and repeat the exercise in the opposite direction.

Raise your leg on the ball
Raising your legs while balancing on the ball not only strengthens your buttocks. The shoulders and abdomen also benefit from this exercise. Advanced players can try to raise both legs at the same time.
How do you exercise?
Lie on your stomach on a stability ball. Place your hands and the ends of your shoes on the floor, your legs straight, and your head along your torso. By tightening your right buttock firmly, lift your right leg back – note: you do not need to raise your leg higher than your buttock. At the same time, try to train your lower back as little as possible. Lower your leg and repeat the task with your left leg.

Lifting the hips on the ball
This small movement engages the gluteal muscles with great force. Make sure the buttocks, not the back muscles, do the job!
How do you exercise?
Lie on your stomach on a stability ball with your hips above it. Put your hands on the ground. Bend your knees at a right angle, feet together, and your front thighs resting on the ball. Slowly raise your thighs away from the ball just enough to tighten your buttocks, not your back. Lower your thighs onto the ball.

Bridge on the floor
This classic exercise works with particular effort on the buttocks, but also the back of the thighs and hips.
How do you exercise?
Lie on your back on the floor, bend your knees, and place your feet hip-width apart on the floor. Slowly tear your lower back (vertebrae vertically, as in Pilates) off the floor, then lift your buttocks up. Pause the movement until the thighs form a straight line with the torso. Slowly lower your buttocks to the floor and then your back – vertebrae by vertebra.

Raise your leg aside
This exercise will primarily involve the smaller gluteus muscles – middle and small. Note – raising the leg as high as possible causes the core muscles to move, which is not what this training is about.
How do you exercise?
Lie on your side. Put your hand under your head and your other hand on the floor in front of your body. Spread the two legs connected in the extension of the torso, and then move them forward by 5-10 cm. Raise your upper leg at the side of your hip to hip height. The torso and hips remain motionless. Put your leg down.

Peeing Dog
This exercise saw the light of day in the 1970’s and was called a fire hydrant, although our name seems to reflect its appearance better…
how do you exercise?
Assume a supported kneeling position – knees, feet, and hands are on the floor. Your knees should be in a straight line under your hips and your hands under your shoulders. Tighten your stomach a little and keep the spine in a neutral position – it should not bend up or down. Slowly raise one knee to the side. Lower them and repeat the task with the other leg.

Running in support
This dynamic exercise strengthens and shapes the buttocks, shoulders, and core muscles, while burning extra calories and increasing your heart rate.
How do you exercise?
Take a position like the classic push-up. Then take turns bringing one knee or the other to your chest. Train fast and move as if you were running.

trekking over flat terrain engages your buttocks, but walking uphill does it better. Go off-road or on a treadmill at an angle of 5-7%.

By doing cardio exercises, you can also work on tight buttocks. Just choose the right machine: stepper machine or elliptical machine. Other activities include skiing and cycling.

In order not to overdo it
some people tend to build muscle quickly. If you’re one of them, and you don’t want your buttocks to get too big, use fewer loads for strength training or give them up altogether.

exercises that engage the buttocks (strength) will not make the layer of fat that covers them melt. During the struggle to get rid of overeating, it is necessary to go on a diet and burn more calories than you take in. The weight loss process takes some time, so be patient and the fat covering the buttocks will eventually begin to disappear.

Fighting a flat bottom
In order for the buttocks to take on more expressive forms, its muscles must be treated with strength exercises. Use heavy weights, do more repetitions, and take less rest between sets of exercises. Tighten your muscles with strength training and you’ll start growing. Use more resistances/loads during cardio training, rather than increasing the frequency of your exercise. Also, do not forget to follow a reasonable diet, because it is from there that developing muscles get the building blocks for growth.

change shape?
We will probably disappoint you, but no training will change an apple body shape into a pear body shape and vice versa. So what can you do? Make you prettier pear or apple more attractive!

Simple cheat
The fastest change in the appearance of the buttocks can be achieved by wearing special underwear that lifts and shapes the buttocks. It is also suggested for those who did not achieve the desired results despite the training. This method of modeling works when specialized underwear is hidden under clothes – when shown to the public, it does not add charm to its owner.

The trick of clothing
People with excessively large buttocks should choose pants with boots, which, thanks to the slightly wider hem of the legs, balance the “weight” of the hips. Longer legs visually lengthen the legs, similar to high heels, but this, in turn, has a bad effect on the feet. Avoid pants with too low back pockets (they visually make the buttocks fall) and too narrow and short legs (up to the ankles), which emphasize the volume of the hips.


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