The point of any fitness routine is to get the results you want; however, unless you know the proper way to perform the moves to target the right muscles, it can cause you to fall short of achieving your goals.
This is especially true when it comes to performing exercises to lift the butt because it involves utilizing muscles you're not necessarily used to working, which can cause you to perform the moves wrong, thus making your efforts null and void. Or perhaps you are just unsure what exercises you can do to lift the butt. Therefore, we turned to the fitness experts to find out their tips on the best way to get the dramatic butt lift of your dreams with exercise, and this is what we learned.
Incorporate Cardio Fitness Routines
One major point that personal trainers, celebrity personal trainers, and the Director of the USC Clinical Exercise Research Center in Southern California drive home when it comes to trying to build a better butt is you must also burn fat in the area to help reveal the defined muscles underneath, which adding cardio fitness routines into your exercise routine will help you do.
That being said, one certified fitness trainer featured in Cosmopolitan recommends, to kill two birds with one stone and really burn fat, do exercises that both strengthen the glutes and get your heart rate pumping. For instance, jump squats, which is simply doing a squat but then jumping at the top, work your entire lower body, including your glutes, while also increasing your heart with each jump, thus enabling you to burn more calories than doing squats alone.
Some other cardio exercises that also target the glutes include:
Stair Climbers
Lateral Skaters
Drop Kicks
Cycling
Sprints
Meanwhile, another trainer out of New York suggests to really rev up the fat burning during your cardio glute workouts, consider incorporating lower body HIIT, which is simply alternating your moves between rapid-paced and slow-paced to get your heart rate way up. Or you can choose to do your butt targeting exercises and cardio on separate days. According to the Physical Activity Guidelines, in this case, then you should aim to do at least 30 minutes of cardio, 2 to 3 days per week, followed by glute training at least 3 to 4 days per week for about 40 minutes per session.
Butt Lift Strength Training Exercises
Butt lift strength training exercises help build and tone the glute muscles, so your rear appears firmer and more lifted once you lose fat. However, not all butt lift strength training exercises are created equal.
In fact, according to a personal trainer for the stars, when it comes to building a perkier bum, you need to stick to exercises that specifically target the sides of the butt, the hamstrings, and the lower back. This is because the sides of the muscles, also known as the gluteus medius and the gluteus minimus, help stabilize the hips, the hamstrings lift your gluteus maximus, which is the largest muscle of the butt, and the lower back helps support the hamstrings.
Two moves he recommends to strengthen the gluteus medius and the gluteus minimus include:
Glute Bridges
Lateral Lunges
To help strengthen the hamstrings he suggests:
Deadlifts
Hamstring Curls With Sliders
And for a stronger lower back, he recommends:
Superman
Alternating Superman
Some of his favorite single-sided moves include:
Side Lunges
Reverse Lunges
Forward Lunges
In the meantime, an ACE-certified personal trainer featured in BodyBuilding.com, Health, and Alan Aragon's Research Review stresses that it is also important to be sure your glutes are activating during each move to ensure you're building muscle.
Results
Experts state that, provided you perform glute exercises correctly and stick to a consistent exercise routine that includes both cardio and strength training, it is possible to see results with your program in as soon as 4 to 6 weeks. They stress that you should also avoid working the same muscles pm consecutive days to allow your muscles sufficient time to recover and repair.
During this time, it is also important to up your protein intake to about 0.5 to 0.8 grams for each pound of your body weight a day and your calorie intake to between 2,200 to 3,000 calories a day, depending on your goals. So there you have it, with regular exercise and these pro tips straight from the experts, it is possible to get the dramatic butt lift you are looking for and, in some cases, with visible results after just a matter of weeks!
