We can definitely—ahem—support our butts being the perkiest, plumpest versions of themselves.
When it comes to booty (glutes) workouts, we go by the acronym KISS (keep it simple, stupid). It is not necessary to have expensive equipment to achieve a perkier rear. In reality, it is possible to achieve it from home using three underutilised yet crucial techniques. (Of course, consistency is essential. That’s life.)
Are you ready to put your jelly to work?
Here are three moves to incorporate into your exercise programme. We’ve broken each one down and provided a video of each action for you visual learners.
1. Glute bridge
How to: Lie on your back, knees bent, and feet flat on the ground, hip-width apart. Squeeze your glutes and lift your hips, being careful to engage them completely at the top. Lower yourself slowly till your butts are hovering above the floor but not touching it. Rep for 15 to 20 times.
2. Standing one-legged deadlift
How to: Begin by standing with your feet hip-width apart and parallel to each other. Hinge from your hips and raise your left leg off the floor behind you, parallel to the floor, while your body swings forward. Maintain a small bend in your right leg while engaging your glutes. Return your hips to a standing posture. Do 20 reps on one side, then 20 reps on the other. Try adding weight for extra difficulty.
3. Fire hydrant with extended leg
Begin on your hands and knees, with your palms immediately under your shoulders and your knees directly under your hips. Engage your core and raise one leg (it should resemble a dog urin on a fire hydrant). Do not exceed a 90-degree angle. Pause at the top, then stretch your leg behind you. Return it to the top of your fire hydrant position before lowering it to the ground. Complete two sets of 20 repetitions per leg. To make it more challenging, add a resistance band.
