In few steps, learn how to get the best butt hips shape. Follow trainer Lisa and get in your best shape possible.
8 Exercises To Get a
8 Exercises To Get a Bubble Butt
Fitness, Workouts By Type, Lower Body Workouts, Strength WorkoutsBy: Minas Nageshkar
Want a bubble butt? Follow this simple exercise plan.
Bubble butts and booty trends may come and go, but one thing never goes out of style: a firm, lifted backside.
The truth is, your gluteus maximus is the largest muscle in your body, so strengthening and firming your rear does more for you than just help you look hot in a pair of jeans.
Glute strength can help reduce hip and knee pain and protect your back from injury; it also improves your athletic performance in nearly any workout.
In this article, we’ll explain how the glute muscles work, why strong glutes are important, and how to achieve that toned and lifted bubble butt with exercise, not over-the-top medical procedures.
(Yep, butt enhancement surgeries are one of the most common plastic surgery procedures around…and totally unnecessary!)
Muscles To Work for a Firm Butt
When you think of toning your butt, you may picture the actual butt cheek itself, but there are actually a few different muscles responsible for creating a firm, lifted appearance.
There are three muscles that make up your rear:
the gluteus maximus: the largest muscle in you body, which produces the shape of the buttocks and helps with hip and thigh movement.
the gluteus medius: a fan-shaped muscle that assists in hip rotation.
the gluteus minimus: muscle that helps with thigh rotation.
Your hamstrings also extend up towards your glute muscles, making them an important muscle to include in your next butt workout. Hamstrings are a frequently overlooked muscle, but you need strong hamstrings to not only prevent injury to your hips but also create a lean, tight backside.
Why Glute Strength Is Important
Woman doing a squat
All talk of bubble butts aside, glute strength is important for overall strength and fitness. As mentioned, your glutes are the largest muscle in your body, and they’re crucial for so many different movements concerning your hips and thighs.
Here are three reasons you need to strengthen your glutes:
1. Improves Your Posture
Most of us sit for long periods of time for work and this causes the glute muscles to “turn off” so to speak.
When our glutes aren’t firing effectively, our hip flexors tighten and shorten, which not only increases the chances for injuries to our hips and knees, but can cause what’s known as “postural deviations” such as slouching.
Strong, activated glute muscles prevent this from happening and keep our postural alignment upright and healthy.
2. Reduces hip/back/knee pain
Strong glutes stabilize your pelvis and help protect your hips from injury. Similarly, when your hips are protected, your lower back is also free of pain.
When your pelvis is stable, it also takes the pressure off your knees and ankles, which can overcompensate otherwise. All around, strong glutes lead to a pain-free body.
Related: How To Treat Hip Pain
3. Improves Athletic Performance
Strong glutes are also key to athleticism: they boost your agility, speed, and overall athletic performance.
Especially if you’re a runner, strong glutes help propel you farther and faster, not to mention they reduce the impact your feet have to take every time they strike the ground.
Best glute workouts for
Best glute workouts for female
Having perfectly toned buttocks gives you a nicer look and immense self-confidence. Are you one of them having a saggy ass, small ass, high-fat ass? We have created a daily glutes workout routine. These experimentally proven exercises are made for targeting the under buttocks, side glutes, gluteus maximus, gluteus medius, gluteus minimus, hamstrings, upper thighs, etc. No more searching for ‘how to lift your buttocks’ or ‘what exercises lift your buttocks’, we have created the ultimate guide to perfect ass. Follow these bum exercises to get a bigger bum, exercises to tighten buttocks and thighs, exercises to lift and firm buttocks. These exercises in a way strengthen your glutes and make buttocks bigger by muscle mass. Lift your buttocks fast with these standing exercises for buttocks; you can also do some of these exercises at home without weights. Before you lift your booty you first need to reduce buttocks and thighs in a week or a month if you have too much fat out there. These exercises for toning your ass, if followed with sincerity will start giving you results by the end of the first week only.