These 11 movies will help you get the perfect bubble butt in no time! The key here is CONSISTENCY! If you want a great booty, you gotta work for it!
“Booty booty booty booty rockin’ everywhere” – Some Rapper
Feel like you’re butt is a little flabby for your liking? Or just want to make your great butt that much greater!?
If you said yes to either of those, then this perfect bubble butt workout is EXACTLY what you need!
Remember to be aware of your body during these exercises. This means that you should actively concentrate on engaging the muscles in the butt while you are performing the exercises.
For each exercise, squeeze the glute muscles as hard as you can with each movement!
We’ve got your back, or, well, your buns… so get your bun-lifting game on with these 11 exercises.
1. Curtsy squats
These seem relatively simple, but they are very effective!
Stand with your feet shoulder-width apart, bend your left knee, and bring your right foot back behind your body as you bend your right knee.
It’s a little hard to explain, so take a look at the photo provided for a demonstration!
Perform 3 sets of 20.
2. Jump Squats
Squat down while sitting balls of your heels, then explode upward as if you just got Ryan Gosling’s phone number.
Remember to keep your back straight and your feet shoulder-width apart.
Perform 3 sets of 10 reps.
3. Glute Bridges
Press through the balls of your feet and drive your hips as high to the sky as you can.
A common mistake people make is not driving their hips high enough and making eye contact with anyone while doing this move (ha!).
Perform 3 sets of 15 and remember to hold at the top for 3 seconds squeezing your butt.
The old tried and true… Yes, we’re talking about regular ole’ squats here.
They have stood the test of time because they are one of the most effective exercises for toning your butt!
Stand with your feet shoulder-width apart, and squat down as far as you can. Come back up, and repeat.
Perform 3 sets of 10 total reps.
Drive your foot high into the sky as if kicking away all the haters.
Remember to squeeze your butt as hard as you can each time you lift. You can even pause for a second with your foot up in the air to make sure you’re really squeezing that muscle.
It’s a small but VERY important part of this exercise!
Perform 3 sets of 15 reps on each glute.
6. Sumo Squats with Weight
Use the same instructions as number 4 (squats), except that your feet should be wider apart (3-4 feet, rather than shoulder-width apart).
Grab a couple of dumbbells (5-10 lbs) to add even more burn!
Use as much weight as you feel comfortable with and remember to SQUEEZE that butt at the top of the movement!
You should feel this one even more in the booty! It’s great for your butt and working those hard to hit inner thighs.
Perform 3 sets of 20 with whatever weight you feel comfortable using.
So painful, but so good for you. If you want a great butt and legs, there’s no faster way to get it than to lunge your little heart out.
You can also mix this one up by doing stationary lunges and walking lunges because they will work different parts of the body.
For stationary lunges, simple stand in place and switch off legs. For walking lunges, simply walk across the gym while lunging or out on the sidewalk (added Vitamin D if you’re in the sunlight!).
Perform 100 total reps, and add dumbbell weight when this becomes easy.
8. Bulgarian Split Squats
Place your foot up on a slightly elevated surface (stairs will work), keep your chest high, and slowly lower the body down.
The goal is to come down to where your back knee is 1 inch from the floor and then to come right back up.
Again, remember to squeeze the glutes at the top of the movement!
Perform 3 sets of 10 reps.
9. Straight Leg Kickbacks
Begin on your hands and knees.
The leg should stay straight throughout the entire movement. The key is to focus on raising the leg not with the back, but with the working glute.
If doing it right, you will feel an intense burn after about 8 of these. Perform 12 one each side before switching. Complete a total of 3 sets.
Your butt should feel very sore the next morning!
10. Squat holds
Same instructions as number 4 (squats), but you will want to hold the squat instead of repeating it.
The big mistake women make when performing this exercise as shifting too much weight into the toes. Sit back on the heels try to think of anything OTHER than the pain you’re in.
Perform 1 round for 2 minutes. Perform 3 sets.
11. High Knees
This is a great low-impact exercise for improving blood flow without any jumping.
The two big things to concentrate on in the movement is keeping the chest tall and flexing the working glute at the top of the movement.
So if bringing the right leg up, flex the right glute. Bring the leg up as high as you can, and hold for one second before lowering.
Once the working leg is on the ground, immediately bring the next leg up.
Do this exercise for 2 full minutes for 3 total sets. It makes it easier if you do it in front of the TV while watching your favorite show!
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Leave me a comment below if you enjoyed this article on moves for the perfect bubble butt or have any questions!