Working out is a great way to improve your overall health as well as your confidence. When you’re active and feeling good about your body, it shows in all aspects of your life. And the great thing about it is that you can create a routine that targets whatever aspect of your body you want to focus on.
For a lot of people that have an office job where they sit behind a desk all day, their focus is on getting a natural but lift, and if that’s something you’re interested in as well, there are six great exercises that can get you there.
1. Barbell Hip Thrusts
This is a great exercise to get that butt lift you’re looking for. To do this one, place a barbell on your hips and lie down on your back. From there, press your hips up into the air, and then slowly lower them back down. Make sure to squeeze your glutes at the top of the lift. Hold for a second and then repeat.
It’s very similar to doing a butt bridge, but with the added weight of the barbell, it will make your muscles work harder. It’s important to start with a lighter weight and then work your way up as you get stronger. In addition, if you want a more sculpted look you should go for lower weight and more repetitions.
On the other hand, if you’re looking for more mass and size, you should use a heavier weight and do fewer repetitions. Whenever you’re lifting weights, make sure there’s someone there to spot you. Even if you’re starting with light weights, it’s always a good idea to have someone there in case you need help.
2. Running
Running is a great way to get your heart rate up and work your butt muscles at the same time. It’s also a good exercise to do if you’re looking to lose weight, as it burns a lot of calories. To do this one, start by running in place for about 30 seconds, and then increase the speed. Once you’ve got your heart rate up, start running in a forward direction.
Make sure to keep your core engaged and your butt squeezed the entire time. Try to run for about 30 minutes, and if you can’t do that all at once, break it up into three 10-minute intervals. If your cardio is not a strong suit, a good way to get to a place where you can run for the full 30 minutes is to start walking more.
If possible, try to walk to and from work, when getting groceries – anytime you need to go somewhere, if your schedule allows for a few extra minutes, opt for walking instead of driving and taking a bus. If you can run for 10 minutes, but need a break afterward, before you start running again, make sure to walk while taking a break.
Stopping suddenly while your heart rate is increased could have negative consequences for your health, and it can make you cool down too much which would make starting up again harder than it needs to be.
3. Wall-Sit
This is a great exercise to do when you don’t have a lot of time, or if you’re traveling and don’t have access to a gym. Another good thing about wall-sits is that it not only lifts your butt but also works your quads and hamstrings. Your core muscles should be engaged the entire time as well.
To do it, stand with your back against the wall and slide down so that your knees are bent at a 90-degree angle and your thighs are parallel to the ground. Make sure that your back is flat against the wall and that your abdominal muscles are engaged. Hold this position for as long as you can, and then slowly rise back up. Start with 30 seconds and work your way up to a minute or more.
4. Squats
So many squats, so little time. There are many different types of squats – the five most popular being the standard, the jump, the pulse, the sumo, and the plie. All of them are great exercises for a natural butt lift. They work your butt, hamstrings, and quads, and they’re also an excellent way to lose weight.
To do a basic squat, stand with your feet shoulder-width apart and your toes pointed outward. Make sure that your abdominal muscles are engaged and that your back is straight. From here, slowly lower yourself down until your thighs are parallel to the ground. Make sure to keep your heels planted on the ground the entire time.
Squeeze your butt at the top of the lift and then slowly lower yourself back down. Try to do 3 sets of 10 squats. Whichever squats you end up doing, it’s important to remember to always keep your body as straight as possible, do them slowly, and don’t lower your body below parallel.
5. Lunges
Lunges are a great way to work your butt, quads, and hamstrings. To do them, stand with your feet together and then step forward with one leg, lowering your body until your front thigh is parallel to the ground and your back knee is bent at a 90-degree angle. From here, push yourself back up to the starting position and repeat with the other leg.
Try to do 3 sets of 10 lunges on each leg. If you find this to be too easy, try walking lunges. It works pretty much the same, except that instead of going into your starting position, you treat the lounge as a step – so you bring your back foot forward while slowly rising back up, and then switch your leg position for the next one. Walking lunges are more difficult to do since you’re using more muscles, so start with 3 sets of 5 reps and work your way up.
6. High Knees
This is another exercise that works similar muscle groups but it works on your cardio as well. To do it, place your feet shoulder-width apart, raise your arms palms-down in front of you, so that they’re parallel to the floor, and start lifting your bent knee up high enough to touch your hand with it, and then bring the other knee up to meet the first.
Keep your abdominal muscles engaged and your back straight. You might want to start this off slowly if you haven’t worked on your flexibility up until this point. It will still provide the same muscle benefits, and it will stretch your hamstrings as well. However, when you do it faster, you get a cardio workout out of it too. Increase your speed as you get more comfortable with the exercise. Try to do 3 sets of 30 seconds.
Whether you’re just starting out or you’ve been at it for a while, there are always new exercises to try. These six exercises are great for a natural butt lift, but they work other muscle groups as well. They can be done anywhere and most of them don’t require any special equipment. So what are you waiting for? Get to work!
