You think swimming butt workouts on land must be difficult? You’re not alone. Many people believe that you need a pool and a coach just to do a good workout in the pool. While it certainly doesn’t help to have an ocean to use for your work out, swimming is still a great all-around workout that utilizes nearly every major muscle group in your body- including the three major muscles that form the butt: the rectus abdominis, internal obliques and external obliques. Swimming also engages your largest muscle groups during each stroke, which works to strengthen the muscles in the butt area.
In addition to swimming, you can do other butt workouts by using leg lifts, wall squats and step-ups. Leg lifts, as well as other leg exercises, involve you stepping onto a low wall (often plywood or a carpet filled with sand) and lifting yourself up by bending your knees and lifting your butt off the ground. Wall squats involve squatting down while holding onto a wall or a doorframe. Step-ups are done by using your hands to hold onto a low fitness bench or some other surface, then raising yourself up by bending your knees and lifting your butt off the ground. While these exercises don’t target your butt directly, they will build a lot of abdominal and back muscle, which makes your butt stronger and more powerful.
Lower body workouts, which include things like pushups, pullups and chinups, burn a lot of fat and build a lot of muscle. You should do these types of exercises several times a week, and work your butt during your lower body workout, as well. Doing pushups and pullups recruits a lot of upper body muscles, so you’ll feel a lot of built in weight in your legs when you do them. It’s also a good idea to work your butt during your lower body workout, since doing a lot of lower body exercise will give your butt a workout, too.
Butt kickbacks, which are exactly what they sound like, are done by lying flat on your back, with your hands behind your head. Kick your buttocks back by bending your knees and raising your butt off the floor. Your thighs, hips and pelvis will be contracting, so make sure that you keep your feet flat on the floor. For more resistance, try using ankle weights to increase the tension between your legs. Another exercise you can do to tone your butt muscles is to squat slowly, with one foot forward of the other, then arch your back and raise your butt off the floor.
Standing cable stretches, also known as cable squats, are great butt workouts. To do these, put a cable stretching bar under your legs. Position yourself on your toes and bend your knees, while pulling your toes toward your chest. You’ll be pushing your butt into the air, so this is not an exercise for your quads. Make sure your center of gravity is pointing toward the bar, rather than your toes. This exercise will train your quads, but not your glutes.
Kettlebell curls and deadlifts are two other very popular butt workouts that will give you a tremendous workout. The difference between a normal dumbbell lift and a kettlebell lift is that you use both hands to lift the kettlebell. Dumbbells can be much more difficult to balance when you’re trying to perform them properly, so kettlebells are much better. Deadlifts can also be performed with a partner; a single-handed deadlift is easier, and takes more effort.
If you don’t have a lot of time for a personal trainer, there are a few quick steps you can take to tone up your butt muscles. The first thing you need to do is get a multistage fitness routine going by increasing the weights and reps as you gain strength. Focus on glutes, hamstrings, quads, and calves for their contribution to your exercise routine. Another thing you can do is perform squats and lunges for your overall leg strength.
As mentioned above, running isn’t your only option. You can also perform lateral raises, sit ups, shrugs, and even compound movements such as pull-ups and push-ups. If you have access to weights, you may want to integrate them into your personal trainer’s routine. There’s no reason why your butt workouts can’t be fun and impressive, and they certainly won’t hurt your back or put you out of commission for the rest of the day!