Who wants a butt lift? Apparently a lot of us! A recent poll of plastic surgery trends from doctors nationwide has shown that the demand for butt implants has more than doubled in the past year. Thanks to Kim Kardashian and other celebs who are rocking their rounded booties, everyday folks are wanting the same. But you don’t need to pull out your plastic to insert plastic into your derrière. There are exercises that will help you get that look naturally. Do these simple moves three times a week to get yourself red carpet (or sandy beach) ready!
Perform each exercise for 12 to 15 repetitions, for 3 to 4 sets. Do these exercises three times a week for maximum results.
(These squats build your butt, making it nice and rounded. Hold weights during this exercise if you can—the heavier, the better)
Start with both toes facing forward and feet hip distance apart. Bend your knees, sit back into your butt, and let your butt drop to slightly below your knees. Squeeze your butt and stand. Be sure that your knees don’t buckle outward.
(This is great for your butt proper, particularly the outside, and shapes your butt perfectly. Hold lighter weights during this exercise.)
Place your left foot forward and step your right foot behind and slightly to the left of your front foot. Keeping your hips square, bend your left knee and bring your right knee toward the ground. Keep your left knee over your left ankle. Repeat for a full set then switch to the other side.
Sumo Squat Into a Drag
(These work your butt proper, particularly the inside. Hold medium to heavy weights during this exercise.)
Start with your feet slightly wider than hip-distance apart, toes facing outward. Bend your knees and sit back into your butt. Lower down until your knees are at a right angle. As you stand, drag your right leg in and squeeze your butt. Step your right leg back out and repeat the squat with a drag with the left leg.
Lunge Into Hyperextension
(Ankle weights that are 2–8 pounds work well for this exercise.)
Place your left leg in front and extend your right leg behind you. Keeping your left knee over your left ankle, bend your right (back) knee toward the ground. As you rise up, lock your right leg and lift it off of the ground. Squeeze your butt the whole time. Lower your right leg and repeat for a full set. Then switch to the other side.
One-Legged Hip Bridges
(The bridges work the area that connects your butt and hamstring for a perky shape. You can place your feet on the floor or a BOSU balance trainer or chair to make it harder.)
Lie on your back and place your left foot down with your knee bent. Cross your right leg over your left, resting your right ankle on your left knee. With arms at your sides, squeeze your butt and lift your hips up to the height of your knee. Make sure to keep all of your weight in your left heel. Lower and repeat for a full set. Repeat on the other side.