Knowing what exactly gives rise to the shape of your butt will help you target the areas you’re not happy with.Īlso, since some aspects of buttocks shape are un-changeable (like your bone structure), you’ll be more aware of what you can and can’t change about your butt shape. While it’s not exactly a glamorous topic, understanding the anatomy of your buttocks is essential if you are wanting to try and make changes to the appearance of your butt naturally, by using exercise to literally change your body composition. In this ‘Buttocks Anatomy 101’ lesson, you’ll learn about the main aspects of the body which form the overall shape of your buttocks, and why this can help you in your better butt quest – from improving your workout effectiveness, to helping customize the shape of your butt. Work through the bubble butt workout plan every day and increase the number of reps as it starts getting easy.If you’re serious about butt-building, then you’ll need to have a good grasp on the muscles that actually power your butt. However, the key to getting your bubble butt is consistency and discipline. Slowly drive back up to the starting position.Īs a beginner, you can start with 10 reps.Don’t let your front knee go beyond your toes. Lower until your thigh is parallel to the ground.Get into forwarding lunge position keeping your torso tight and hips squared to your body.Stand with one leg on the step behind you. Stretch it a little bit more with the Bulgarian split squat. Tip: Keep your head aligned with your body looking on the ground. Return the leg down keeping it straight aligned with your body.Lift your right leg as high as you can keeping it straight.Start by kneeling down with knees and forearms on the ground.Slowly bring it back to the initial position.Īnother great glute workout to shape and lift your butt.Flex your glute as you raise your butt while keeping your core tight.

Put your hands on the side for stability and keep your back flat on the ground.Lie down on your back and bring your heels as close to your butt as possible.Stimulate your glute throughout with glute bridges. Tip: Put resistance band short enough to add resistance as your legs step away. Keep your hands together in front of you for balance.Get into a normal squat position with glutes level slightly higher than knee levels.It provides stability and flexibility by engaging all your major muscles in legs, hip, and thigh. Lateral squat walks are great for your hip abductors and glutes. Tip for balance: As you go down, put your hands together in front of you.

Lower down till your butt just goes lower than your knee levels, and slowly get back to your initial position.

Sit back and lower down with your butt out keeping your shoulder aligned with your feet, maintaining the center of gravity.

Place your feet little wider than your hip-width with your feet at 45-degree angle.

Sumo Squats work your quads, hamstrings, butt, and inner thighs, all together like to no other workout.

Bubble butt