We can definitely—ahem—get behind getting our butts to the perkiest, plumpest version of themselves.
Our guiding principle for booty exercises is KISS (keep it simple, stupid). It isn’t necessary to have expensive equipment to get a perkier behind. In reality, using three underutilised yet crucial steps, it is possible to complete it at home. (Of course, consistency is essential. This is life.
Ready to put some jelly to work?
These 3 exercises should be included in your workout routine. For all you visual learners, we have broken down each manoeuvre into its component parts and given a video of each one.
Glute bridge
How to: Place your feet flat on the ground, hip distance apart, with your knees bent. Lift your hips while squeezing your glutes, being careful to fully engage them at the summit. Slowly descend until your butt is just above the floor but not touching it. For 15 to 20 times, repeat.
Standing deadlift with one leg
How to: Begin by standing with your feet hip-width apart and in line with one another. As your torso leans forward, parallel to the floor, hinge from your hips and lift your left leg off the ground behind you. Keep your right leg slightly bent and make sure to contract your glutes. Reposition your hips so that you are standing. Perform 20 reps on this side before doing the same on the opposite side. Try adding weight for a tougher task.
Fire hydrant with extended legs
How to: Begin on your hands and knees, placing your knees firmly behind your hips and your palms directly beneath your shoulders. Lift one leg up while engaging your core; the movement should resemble a dog peeing on a fire hydrant. Don’t raise the angle above 90 degrees. When you reach the top, pause before extending your leg behind you. _Reposition it so that it is at the top of your fire hydrant, and then drop it back to the ground. 20 reps each in two sets for each leg. You can add a resistance band to make it harder.
