Notes for effective butt exercise

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The glutes are the largest muscle group in the body. These muscles not only help you walk, sit, run, jump, but are also considered the factors that bring attractive physical beauty. If your glutes are not as large as expected, there are ways to improve this. Here are some effective butt exercises to help you strengthen and size your glutes.

1. Suggest 7 effective butt exercises

Here are some butt exercises that you can add to your daily workout schedule or do at least 2 days a week. Start with 1 set of each exercise. As the exercises get easier, you can do up to 2 or 3 sets per exercise.
Exercise 1: Glute bridge

The Glute Bridge exercise works the glutes, hamstrings and abs, and helps improve stability in the hip area. This move is very simple, suitable for beginners.
How to do it
Lie on your back with your feet flat on the floor, knees bent. Place your arms at your sides with your palms facing the ground. Squeeze your abs and glutes, press down with your legs and lift your hips off the floor. Your body should form a straight line from shoulder to knee. Pause for 5 seconds, then gradually lower your hips back to the starting position. Complete 3 sets with 15 repetitions. Exercise 2: Jumping squats

This powerful Plyometric exercise will help you get your heart rate up naturally and strengthen your glutes, hips, hamstrings, and calves. If you have any problems with your knees, ankles, hips or have trouble keeping your balance, consult a physical therapist before doing this move.
How to do it
Stand in a squat position, feet wider than shoulder width, hands comfortably at your sides. Lower your body until your thighs are parallel to your knees. When you are at your lowest, bring your arms out in front of you, palms together. Use force to push your body off the ground. Try to push your feet up at least 7cm off the ground. Relax your arms for easy momentum. Return to the traditional squat position and repeat. Complete 3 sets of 10 to 15 repetitions.. SEE ALSO: Effective, firm butt exercises
Exercise 3: Walking lunge with weights

This is a great exercise to help tone the glutes, while strengthening the quadriceps, and improving balance effectively. If you have any knee, ankle or hip problems, consult a physical therapist before doing this move.
How to do
Hold a dumbbell in each hand, placing your arms along your sides. Place your feet hip-width apart. Step left foot forward about 70cm. Bend your left knee until your thigh is parallel to the floor. Pause and hold the position for a few seconds. Then take a step back with the back leg (right) and repeat the knee bend with this leg. Alternate legs with 20 reps (10 each leg). Exercise 4: Single-leg deadlift

The one leg deadlift is an intermediate level move that targets the glutes and hamstrings. This move also challenges your ability to balance and stabilize your abs.
How to do it
Hold a dumbbell in each hand, placing your hands in front of your thighs. Stand with your body weight on the right side. Slightly bend your knees and squeeze your abdominal muscles. Begin the movement by turning your body into your hips. As you rotate, let the dumbbells drop in front of you, palms facing each other. Your torso will lower towards the ground while your left leg is pushed straight back, and your right foot should remain on the floor. Gradually bend until your left leg is parallel to the floor (or nearly parallel) so you don't lose your balance. Slowly lower your legs back to the starting position. Complete 3 sets with 15 repetitions for each leg. Exercise 5: Clamshell

Clamshell targets the deep glutes (buttock and minimus), which are often overlooked when performing exercises like the squat and deadlift. Smaller than the glutes, these muscles help stabilize your pelvis, prevent low back pain, and balance your lower body.
How to do it
Lie on your left side with your legs stacked on top of each other. The head rests on the left arm with the right hand resting on the hip. Bend your hips and knees to form a 90-degree angle. Feet should be in line with buttocks, feet touching while knees bent. Squeeze your abs, raise your right knee as high as you can, keeping your left knee in contact with the floor (scalloped position). Hold the pose for a few seconds before lowering to the starting position. Complete 3 sets of 15 reps then switch legs. MORE: 15 foods to eat if you want to improve your butt
Exercise 6: Banded side step
This exercise targets your glutes as well as your hip muscles, combined with resistance bands to increase strength impact. To start, you should place the resistance band just below the knee. As you get used to the exercise, you can move the rope down to your ankle.
How to do it
Start in a standing position, feet shoulder width apart. Place a resistance band below the knee or around the ankle. You should feel a slight stretch on the outside of your legs and buttocks. Bend your knees and step to the right with your right foot, then return to center. Repeat the action. Take 10 steps to the right before repeating on the left. Do 3 sets on each side. Exercise 7: Donkey kicks
This exercise targets your glutes in a way that many other exercises don't. It's just focusing on all 3 glutes and toning your butt.
How to do it
Start with 2 hands and 2 feet on the floor. Knees about hip-width apart. Both hands are placed just below the shoulders. Squeezing your body, lift your right leg off the floor, keeping your right knee bent and your foot flat. Use your glutes to push your legs up to the ceiling as high as possible. Make sure your pelvis and hips are still facing the ground. Bring your legs back to the starting position. Do 3 sets, with 15 reps on each leg To train your butt effectively, you can combine the use of weights, resistance bands, disc weights, kettlebells, gym ball during exercise.... For example, wear weights on the ankles in the Donkey Kick s movement. , or holding weights when doing Lunges can increase the intensity of the exercise.
If your butt area is small and you are looking to adjust the shape of your butt, there are many ways to do it. Many people wonder how long it takes to train the butt to be effective, in fact effective butt exercises, butt training can help increase the size, shape and firmness of the buttocks, but it takes time and effort. Be patient and you will see visible results. If you're not sure what type of exercise will help shape and tone your butt the most, talk to an assisted personal trainer.

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References: .healthline.com, verywellfit.com,shape.com