The best exercises for a perfect buttocks

A shapely, tight butt is a desire worth striving for almost all women, as the butt is a symbol of a sexy body, especially for women. A beautiful tight butt makes attractive and desirable, so the fitness scenes has also specialized in this body part with certain training programs. Fitness model Jamie Eason or even super stars like Jennifer Lopez or Kim Kardashian have become the ideal of many young women, as the pronounced butt of these ladies has become a desirable object of desire. A tight and round butt makes an attractive and sexy impression in a bikini as well as in tight outfits or jeans and focuses men's eyes on the shapely rear end. Below we want to give you some valuable tips on how to develop an optimal workout for the buttocks, without fear that your rear end may end up looking too big or unaesthetic.

The buttocks and its physiology

In order to train your buttocks specifically and effectively, you should first know which muscles make up the buttocks. There are a total of three so-called gluteus muscles, which are located directly in the buttocks and are therefore mainly responsible for the appearance of the buttocks:

1- Gluteus Maximus - This is the largest gluteus muscle and is primarily responsible for butt girth and mass.
2- Gluteus Medius - This muscle is mostly surrounded by the gluteus maximus.
3- Gluteus Minimus - This is the smallest gluteus muscle and sits at the lowest point of muscle mass in the buttocks.

Other muscles such as the multifidus and quadratus lumborum or the iliopsoa are located in the torso and pelvis area and are also responsible for the appearance of the buttocks. Below we have compiled the seven most important workouts for the buttocks, which work all gluteus muscles and thus also ensure that your buttocks look firm and toned.

7 exercises for a shapely buttocks

1- Squats or squats
If you want to build muscle mass in your butt, you definitely can't do without squats. Squats are a fundamental exercise because they train both the thighs, back and butt. Also, they promote the growth of important hormones such as testosterone, which means rapid growth of muscle mass especially in the leg and butt area. The more pronounced muscles you have in and around your butt, the better your butt will look on the outside.

2- Deadlifts or cross lifts
Deadlifts do not specifically train the gluteus muscles, but they do promote the growth of many muscle areas, including the gluteus maximus. Deadlifts are still one of the most important exercises in weight training, because this exercise can significantly stabilize and improve your posture. With the help of a stabilized posture, you can also better showcase your butt.

3- Deadlifts on one leg
A slightly less known exercise is deadlifts on one leg. This exercise works the gluteus muscles more intensively, thus ensuring that the development of your butt muscles is accelerated. Deadlifts on one leg use many small muscles, which makes the area around the butt look more aesthetic in the end.

4- Lunges or lunges
The lunge is an important exercise in movement that can be performed in different variations. You can perform lunges while standing or walking forward, as well as with weights or without weights. Also, lateral lunges, which are deep squats, work the quadriceps or harmstring muscles as well as the adductors in addition to the gluteus muscles.

5- Step-Ups
Step-Ups has become a popular exercise in the fitness scene. Whether this exercise is performed with your own body weight or with additional weights, step-ups is an excellent way to intensively train your legs and butt. You can always influence the difficulty level of the exercise by adjusting the height of the step platform.

6- Climb stairs
Since the gluteus maximus is used particularly intensively when running or climbing stairs, these movement sequences are ideal for an intensive workout for the buttocks. Especially long and steep stairs heat up the gluteus muscles deeply and ensure that this muscle group is trained intensively.

7- Sprints
Have you ever seen a track and field athlete or soccer player with a big butt? No, because their specific workout stresses the entire body and especially works the legs and butt. Fast sprints work the legs and butt and quickly bring the body temperature of these muscle groups up to heat. Sprinters are the thinnest athletes of all sports because any body fat is used as energy for the workout. Even the buttocks of these athletes consist only of pure muscle mass.

Conclusion

It is by no means impossible to achieve toned and trained gluteus muscles. You can do simple exercises like climbing stairs or squats anytime and anywhere without any big fitness equipment. You can also train all kinds of lunges in your home without any problems. Otherwise, every fitness studio now offers you special exercise programs for legs, buttocks and back. Specific exercises will then ensure that your backside can quickly be transformed into a shapely butt. But in the end, make sure that your new butt is also perfectly staged with the right clothes. Tight and fitted clothes make a round and shapely butt sexy and attractive.