Perhaps Sir Mix-A-Lot said it best in his hit guilty pleasure song “Baby Got Back” – “I’m tired of magazines saying flat butts are the thing.” It seems women around the world are tired of trying to diet their curves down to conform to an ultra-thin boyish figure. Instead, they’re looking to women like Beyoncé and Jennifer Lopez and embracing having a little junk in the trunk.
Instead of trying to make their rear disappear, many women are doing exercises that help emphasize, lift, and sculpt their booty. In fact, even women who may not be blessed with curvaceous derrieres are trying to grow their own apple bottom booty with a combination of exercises.
In order to score your best booty, there are three core muscle groups – the gluteus medius, the gluteus maximus, and the hamstrings, which rest underneath the butt, but are crucial in achieving that lifted, gravity-defying booty. These exercises target those muscle groups in different ways, making sure they’re working hard. Trust us – if you incorporate these into your workout routine, you’ll eventually see a bit of a difference.
These are ten exercises that target the muscle groups responsible for helping you build that apple bottom booty.
10 Glute bridge
9 Donkey kicks
8 Romanian deadlift
7 Sumo Squats
5 Reverse Lunges
4 Jump Squats
3 Walking Lunges
2 Stability Ball Hip Extension
Ah, squats. There are literally songs devoted to squats and apple bottom booties. They’re like peanut butter and jelly – they just go together. Squats are great because of how incredibly versatile they are when it comes to booty building. To perform a basic squat (which you likely already know), you stand with your toes pointing forward and your feet shoulder width apart, and then lower down as if you’re sitting in a chair. Your knees should be roughly above your feet, and your thighs should be parallel to the ground. You then raise yourself back up to standing position – squat complete! You can move your feet closer together or further apart for squat variations, you can use just your body weight or use a squat rack to lift heavier weights… the possibilities are endless. Sure, you need to incorporate different moves to target all the body parts, but if you master the squat and incorporate it into your routine, you’re well on your way to an apple bottom booty.
Sources: womenshealthandfitness.com.au, leanitup.com, cosmopolitan.com
Leave A Comment
Looking for an AD FREE EXPERIENCE on TheRichest?Get Your Free Access Now!