Have you seen Ariana Grande booty during the NBA All-Star Game with Nicki Minaj? Some people might think she has a tiny tushy but in reality, that is the perfect example of a firm, perky and round booty. If you wish to have a perky butt like hers, then you got to drag your booty out of hibernation and start practicing these butt exercises.
Each exercise will target all the right parts of your glutes, starting from the top, to the middle, and up to your hamstrings. These babies are the main muscles that provide the appearance of having a firmer, lifted and tighter butt.
Remember to throw in a couple of your favorite leg workouts, about three to four sets of 12 repetitions per exercise. This will alert your glutes and hamstrings that you’re in for an intense and serious workout and will avoid tiring them.
Now that you’ve learned the basics, let us move forward to the actual butt exercises, as inspired by Taylor Swift booty workout.
BUTT EXERCISE #1: Butty Deadlifts
Stand upright and hold the barbell in front of your body at thigh height. Slightly bend your knees while maintaining a flat straight back, bend at the waist, and slowly slide the weight along the front of your legs until it reaches your shins. Hold the stretch for a minute then contract your butt, then rapidly go back up to starting position.
BUTT EXERCISE #2: Round-A-Booty Leg Curls
Lie flat on your back with your heels on top of a stability ball. Press your heels on the ball and lift your body off the floor to form a straight bridge with your body. Contract your butt and hamstrings, and curl the ball going inside until your knees form a right angle. Hold the contraction for 30 seconds, roll the ball back out to full bridge and repeat.
BUTT EXERCISE #3: Booty Tush Side Lunges
Stand tall with two light dumbbells then take a large step to the left and squat down laterally until your left thigh is parallel with the floor and the dumbbells touch the ground. Sit back over the back half of your butt, with most of the pressure on your heels. Press through your butt and return back up to starting position. Repeat for the right side and continue to alternate.
BUTT EXERCISE #4: Bootylicious Sumo Squats
Stand tall with a wide stance and hold a dumbbell or kettle bell in between your legs. Draw your shoulders back, maintain a flat back, then slowly squat down until your quads are parallel with the floor. Powerfully contract your butt, press through your hamstrings and heels, and return back up to starting position.
BUTT EXERCISE #5: Tushy Wushy Step Ups
Grab two dumbbells and stand in front of a step, platform, or bench. Place your right foot on top, contract your butt, drive through your heel, and step up into a full, one-legged stand. Slowly lower down to the ground and repeat for a full set. Switch legs and repeat for the left side.