Butt lift workouts give you a nice sculpted bum which is good for aesthetics.
But what if I told you butt lifting workouts has more to it than just looks. They also help:
- reduce knee and back pains
- tones and strengthens your muscles
- improve your physical performance
Here are 4 butt lift workout routines you can do in less than 4 minutes!
1. Dumbbell Front Squats
This workout requires core strength and ankle flexibility to achieve a good posture.
Targets: core, gluteus maximus, quadriceps, hamstrings
- Stand with your feet shoulder-width apart.
- Hold a pair of dumbbell weights on each hand, and rest on top of your shoulders with your palms facing in. This is your starting position.
- Lower down to a squat by bending your knees forward and pushing your hips backward.
- Pause for a moment and then drive back to your starting position. This makes your 1st rep.
Dumbbell squats improve intermuscular and intramuscular coordination. This allows different muscles to work together for a stabilized joint motion.
2. Sumo Squats
Targets: calves, hips, hamstrings, inner thighs, glutes
- Stand with your feet wider than shoulder-width apart. Toes should face outward about 45 degrees.
- Hold one weight with both hands vertically. This is your starting position.
- Breathe in as you bend your knees and push your hips back to form a squat. While doing this, ensure your core is tight, and your back is straight.
- Breathe out as you drive up through your heels back to the starting position.
- Repeat this for 8-10 reps.
2 common mistakes people make while doing a sumo squat.
PROBLEM #1 Knees caving in. Weak hips or some knee problems cause this. To prevent this, use knee bands or do hip abduction exercises before the exercise.
PROBLEM #2 Bending/ leaning forward when taking the weight towards the floor. Always look up and maintain a straight back throughout.
3. Stiff-Legged Deadlifts
Targets: hamstrings, upper legs, core, glutes.
- Stand with your feet shoulder-width apart. Grab a pair of dumbbells with an overhand grip, i.e., palms facing your body.
- Push your chest out by engaging your core and keeping your shoulder blades together. This will be your starting point.
- Inhale as you bend over at the waist with knees bent. This will push your hips backward and allow your dumbbells to run along your thighs. You should feel a deep stretch at the back of your legs or hamstrings.
- Exhale when you reach halfway down your shins.
- Tighten your core as you push through your heels back to your standing position. Remember to keep the weights in close contact with your legs as you stand up.
- Do 3 to 4 sets of 10-12 reps.
- Improves your athletic performance. Boosts your muscle strength, which will help you in your exercises.
- Increases the mass of glutes and hamstring muscles. This will increase your lower body size, boosting your strength in other workouts.
4. Alternating Side Lunge
Targets: quadriceps, hamstrings, inner thighs, glutes
- Stand tall with your feet hip-width apart with dumbbells resting in front of your legs. Brace your torso by contracting your abdominal muscles and core. Keep your head slightly held high. This makes your starting position.
- Breathe in as you step out the left leg wide into a 90-degree angle. Keep the other leg straight. Slightly bend your left knee and push back your hips. Exhale as you use your left leg to push back to your starting position.
- Repeat the process but this time, stepping out with the right leg. You can do 2-3 sets of 30 seconds to 1 minute.
Alternating side lunge workouts improve your flexibility and performance. It also helps you develop balance and agility.
You should always warm-up before indulging in any workout exercise. This will stretch your muscles for increased mobility. It will also prevent possible pain and injuries.
It would be best if you did not overload yourself with heavyweights as this could lead to injuries. Again, lifting too light dumbbells is not good either. They limit your lifting abilities. Just choose dumbbells that allow you to maximize your full potential.