3 Effective and easy exercises to lift and increase the buttocks

Toning your glutes and lifting them requires hard work and dedication. Keep in mind that it can take between 26 weeks and 1 year, or even longer, for your buttocks to increase in size.

Consistency is key, and according to Livestrong, it can take 4-6 weeks to start seeing any results.

Here are 3 exercises that will help you lift and increase your buttocks easily and effectively.

1- Squats

• Stand tall with your feet a little more than shoulder-width apart and your chest lifted.
• Extend your hands out in front of you to help maintain your balance.
• She starts by sitting down and then getting up as if you were sitting on an imaginary chair. Keep your face and head facing forward.
• Bring your body down so that your thighs are parallel to the floor. Put all your weight on your heels. Keep your body tight and push your body up through your heels to return to the starting position.

Do 12 reps.

2- Barbell Hip Thrust

• Start by practicing with a light weight bar and place it on the floor in front of you. Take a typical weight bench and sit with your back against it ( on your side ).
• Make sure your shoulders are pressed into the padded section of the bench with the soles of your feet pressed into the ground.
• Bring the barbell up over your legs and sit it in your lap over your hipbones, making sure it stays straight and well balanced.
• Use your hands to stabilize the bar before driving up through your heels, contracting your glutes throughout and making sure your shins remain vertical.
• Pause at the top ( when your back is horizontal to the ground ) before lowering a few inches and repeating the movement. If your shins move excessively backwards or forwards during the push, it means you’re losing focus on your glutes and using your quads and hamstrings instead

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Complete between 8 and 12 repetitions.

3- Donkey kick with band

• Wrap a resistance band around the sole of your right foot, holding the ends of the band with both hands.
• Get on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Bring your spine into a neutral position and bring your shoulder blades down and back.
• Inhale.
• Exhale, keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
• Inhale ,lower your right leg to return to the starting position, but without resting your knee on the mat.

He completes 10 reps on the same side, before doing the remaining reps on the other side.