Days of sitting or wearing heels can actually tighten up the muscles in the front of your hips, which shuts down the muscles in the back which can get worse over time and lead to a flat or shapeless butt. The key to a great butt is to focus on the big, compound movements, such as deadlifts, squats and lunge variations. These fundamental movements will work your inner thigh, outer thigh, butt and core, all at once.
Challenging the glutes at different points of their range of motion will allow for more complete shape and tone development. Using squat variations hits your muscles from a range of different angles which will help you see results faster. Try a sumo or curtsey squat in your routine today.
Remember to stretch as a part of your pre and post workout routine. If you miss this step then you might not reach the full depth of the squat because of tight ankle, hamstring muscles and hip flexors. To get the full benefit of a squat you need to be able to get your thighs parallel to the ground with your back straight.
Stand with your feet shoulder width apart and your toes pointed slight outwards. You can hold your arms out front parallel to the ground.
Beginning with hip movement, lower down into a full squat, keeping your back straight.
Keeping your glutes tight and your knees pushed out during the movement, return to the starting position.
Two other easy exercises that target your butt are:
Lie face down on a mat.
Position yourself so only your forearms and your elbows (elbows should be directly under shoulders)
Create a straight line with your body, anchored at your feet, ensuring that your butt does not rise in the air. Tense your quads, abdominals and glutes.
Take an exaggerated step that requires you to lunge. Longer steps place more emphasis on your glutes and shorter steps maximize the effect on the thighs. You can do sets of each and then mix them both into one.
Pushing off with your forward leg, continue the lunge for 10-12 steps.
Remember: if it doesn’t challenge you, it will not change you. So get up and get moving as often as you can! If you work at a desk, set a timer for every hour. When it goes off, do one of these three things:
Lots of squats!!! Now that you know how to do them; they should be your go to exercise any time of the day.
Climb a flight of stairs and then walk back down 2-3 times before returning to your desk.
Take a walk around your office block. Not only will moving be good for you, so will the fresh air and change of scenery.
Don’t get overwhelmed. Taking just one of the steps above is enough to wake up your muscles and get you on the right track.