Watching J.Lo strut her stuff may fill you with envy especially when your behind is flat but if you think that there is nothing that you can do to get a more rounded butt, think again. The good news is that there are plenty of glute workouts that will not only help shape and tone your butt, but they will also give your flatt butt that rounded feature that you’ve always wanted. It’s just a matter of finding the right workout to do to achieve a better looking behind.
For those who are looking for a flat butt workout to follow, try these ones out.
- Step Ups. Climbing the stairs is a great way to workout your glutes but if you are after a more rounded behind, then do step ups. For this exercise, you will need a sturdy chair that you can step up on to or you can opt for the bottom of the stairs. Position yourself in front of the chair with your left foot on the center. Raise your right forward and up. Go back to your first position. Do the same steps with the other foot. Keep alternating until you complete 20 reps.
- Hip Thrusts. Another flat butt workout that you can do is the hip thrusts or the bridge. For this exercise, you should lie back down on the floor with your knees bent. Engage your core as you press down on your heels to raise your hips upward. Make sure that your body forms a straight line from your knees to your shoulders. Hold this pose for a few seconds then release. To really work on your glutes, bring your heels closer to your glutes as you perform your hip thrusts.
- Plie Squats. You can never go wrong with doing squats when it comes to toning your butt, hamstrings, lower back, and your quads too. So if you want to make your flat butt disappear, the plie squat is a must. Stand straight with your legs wide and your toes slightly turned out. Hold a dumbbell in each hand with your arms straight down and palms facing down. Bend knees until they are over the ankles while you raise your arms as they are just below the shoulders. Make sure that your arms are in line with your legs and that you can see your weights in your peripheral vision. Go back to your first position while lowering your arms. Do 3 sets of 15 reps.
- Sprint. Another exercise that can help you develop a more rounded butt is to do sprints. However, keep in mind that jogging is completely different from sprints and the former cannot be substituted for the latter. Sprinting is when you’re pulling the ground behind you as you run forward. The good news is that you don’t have to go the distance because sprinting for 20 to 30 meters is enough to give your glutes a nice workout.
Sources: health.com
