Did you know that having a bigger butt could be a good thing? Researchers at the University of Oxford found that women who have more thighs and buttocks have a lower risk of heart disease, diabetes and other obesity-related conditions.
” The protective properties of the lower body fat depot have been confirmed in many studies conducted in subjects with a wide range of age, BMI, and comorbidities ,” the researchers wrote in the International Journal of Obesity .
Additionally, the study showed that having a larger girth is associated with higher levels of Omega-3 fatty acids , which help with brain function, and leptin, a hormone that helps regulate hunger signals.
It seems that women have become obsessed with having a perfectly rounded and lifted butt, but maybe this is not such a bad thing. Of course, you should love your body no matter its shape, but if you want a more muscular and toned butt, we have the perfect exercises for you to achieve your goals.
HERE ARE 6 OF THE BEST EXERCISES TO LIFT AND ROUND YOUR BUTT:
1. BUTTOCK BRIDGE
This exercise is quite simple. Simply lie on your back with your knees bent and your arms at your sides or across your belly. Next, lift your butt, lower back, and upper thighs off the ground and squeeze your butt muscles. Make sure to keep your abdominal muscles tight and lift your body until your hips are parallel to your knees. Hold this position for a few seconds and then lower your body. Repeat this for 3 sets of 10-12 reps.
2. BUTT KICKS
Another simple, but effective exercise. Get on all fours with your hands parallel to your shoulders and your knees parallel to your hips. With your left leg on the floor, raise your right leg at a 90-degree angle until your foot is parallel to the ceiling. Be sure to keep your right foot flexed and squeeze your butt muscles. Lower leg off floor and repeat for 10-12 reps, switch to the other side and repeat for 3 sets on each side.
3. DEADLIFT
For this exercise, you will need a barbell or dumbbell. Start with your feet wide apart, toes pointed out, and the barbell next to your feet. Bend your knees and reach down to reach the bar, making sure to keep your back and chest straight. Press through your heels and bring the weight up near your hips; remember to push your hips forward and squeeze your butt muscles. Then lower the weight slowly and repeat for 4 sets of 8-10 reps.
4. BULGARIAN SQUATS
This exercise may seem a bit strange, but it’s certainly worth it. Simply grab a chair and rest the top of your left foot on it. Put your right leg in front of you in a lunge length. Then lower your body into a lunge position until your left knee almost touches the floor and your right knee is parallel to the ground. You can choose to use dumbbells if you feel comfortable, but you don’t have to.
5. SWIMMER
This is a difficult exercise, but that’s what makes it so effective. Lie on your stomach and lift both legs off the ground, squeezing your glutes as hard as you can. Extend your arms out in front of you with your palms facing down a few inches off the ground. Raise your left leg and right arm in the air, as if you were swimming. Repeat on the other side, quickly switching back and forth. Try to do this for 3 sets of 45 seconds each, resting for a minute between each.
6. WALKING LUNGES
We know you’re probably already sore and exhausted, but you’ve made it to the last exercise on the list! It’s almost time for a break. For this one, you can choose to use dumbbells, but you don’t have to. Stand with your feet shoulder-width apart and your hands hip-width apart or by your sides. Then step one leg forward and lower until your back knee almost touches the floor. Make sure your front knee doesn’t extend past your toes and keep your torso and chest up. Then move your back foot forward and stand back up. Bring the opposite foot forward and repeat for 3 sets of 10-12 reps on each side.
