Effective Gravity Defying Exercises for your Butt
When you want a gravity defying butt, you don’t need much. Just your body weight and some small dumbbells; if you want to increase the intensity. I’ve gathered some of the most effective gravity defying butt exercises that you can do at home, so let’s get working!
Lift It: Carving Curl
Targets gluteus maximus and hamstrings
Lie face down on floor with head on folded arms, squeezing dumbbell or rolled-up towel behind bent left knee, foot flexed. Tuck pelvis to flatten out low back. Lift bent left leg off the floor as high as you can and then lower it; repeat. Do 20 reps. Switch sides.
Lift It: Glute Bridge
Targets gluteus maximus, medius, and minimus, and hamstrings
Lie on your back with knees bent, feet flexed with heels on floor and arms by sides; place heels out so legs are slightly wider than shoulder-width. Lift hips so body forms a straight line upper back on the floor squeeze glutes, hold, lower and repeat. Do 10 reps. Then with hips lifted, sway hips from left to right as you squeeze glutes. Do 20 reps, alternating sides. And then lastly with hips lifted, do 20 pulses.
If you think this is easy and you want to spice things up a bit, try doing it like this.
Lying in the same position, lift one foot high, with your toes pointing towards the ceiling and your left leg perpendicular to the ground. Lift your butt using only your right leg (with the left still up in the air), hold for a second, and then lower. Repeat on the other side too, and try getting in more than 12 reps each time.
Trim it: The Ballerina Pulse
This is a favourite gravity defying butt exercise. All you need to do is first stand with your feet wide apart, like you’re getting ready for a sumo squat. Then lift yourself on your toes, and then lower your butt. When you get to your legs forming a 90 degree angle at the knees, start pulsing. Bouncing ever-so-lightly up and down, while maintaining your on-your-toes position. Do this for 20 seconds… This works your glutes, your hamstrings and your quads, so apart from being a butt-rounding exercise you also get a pretty decent calorie-blaster.
Lift It: Standing Glute Kickback
To do this exercise you will need some support, like a chair. Just stand with your feet together. Raise your right leg on the side as high as you can. Make sure your back is straight to avoid any unnecessary strain. Then lower your leg, and repeat this another 20 times. You then do the same with your left leg- not only are you working your butt, but also the outside part of your legs.
By Manuella Myburgh