Do you want a peachy behind? Admit it – you do. We all do.
While you can’t expect for a change to happen overnight after just a few squats, if you are consistent, you will start feeling and noticing results after a few workout sessions.
The exercises don’t need to be that hard too. Read along and you will see that the path to your goals is really not that steep.
Most Effective Exercises for Sculpting Glutes
The glutes are one of the largest muscles in our whole body, so we really need to give them a lot of attention while exercising if we want them to look well-shaped and defined.
These muscles do a lot of work during the day, participating in many actions such as walking, sitting down, carrying heavy items, climbing stairs, and many others. They are used to a lot of pressure, so we really need to work hard if we want to see any results.
Fortunately, not all exercises require weights or intensive training in order to be effective.
We gathered for you a list of simple exercises you can do at home for a peachy behind.
Step up
Find a short bench, table, or just a box that you can step on and place it in front of you. Step with one foot on the bench and then pull your body upwards, raising the knee of the opposite foot to your chest.
After you get back down, do the same thing with your other leg. Do about 15-20 reps on each side.
Quadruped Hip Extension
This exercise is also known as Donkey Kicks or Glute Kickbacks. You don’t need any additional equipment for this exercise, except maybe a yoga mat to make it softer for your knees.
Stand in a tabletop position on your knees and hands and remember not to arch your back. With the knee still bent, raise one leg upwards, until your knee is parallel to your pelvis.
Repeat for 15-20 times, then do it again on the other leg. The exercise is proven to be effective for butt toning at least as much as squats.
Curtsy Lunge
Squats sure are important for a toned behind, but lunges are also something you shouldn’t neglect. The curtsy lunge is a bit more exciting than the traditional lunge and it sure works wonders.
Stand with your feet directly under your shoulders. Step back with one of your legs and cross it behind the other one. Make sure to make a big step if you really want to achieve results.
After you have crossed your legs, bend your knees and lower your body until they are bent at 90 degrees. Get back up and repeat on the other side.
Do about 15 repetitions on each side for 3 sets for optimal results.
Bridge with Leg Extension
Bridges are great exercises for a peachy backside, and this version is one of the most effective ones. It has a bonus effect on your core too, so let’s get down to it.
Lie on the floor with bending knees that point upwards. Place your hands on your sides.
Lift your butt upwards, flexing it as tightly as possible at the uppermost point. Straighten out one of your legs, lifting it as high as possible.
Hold for a few seconds, bring it back, and repeat on the other side. Do 3 sets of 10 repetitions on each leg.
Jumping Squats
Jumping squats combine strength exercising with some cardio to keep your bum toned.
To do the exercise, stand in a position for a squat. Get down until your thighs are parallel to the floor, without placing your knees any further than your heels, bending your arms in front of your chest.
Jump upwards, extending the arms back until they are straight, and get into the initial position as you are landing back on the ground. Do these jumping squats 10-15 times for 3 sets.
Sumo Squat to Calf Raise
This exercise is going to make your glutes burn, which means that they will quickly become toned and peachy. Get into a position for a sumo squat, meaning your feet are a lot wider than shoulder-width apart.
Squat until your thighs are parallel to the ground. After you get in that position, stand there and lift one of your heels upwards.
Hold a second and bring it back down, while simultaneously raising your other heel.
Do three sets of about 10 to 15 repetitions on each side. Don’t worry if you can’t do as many reps in the beginning – it will get better only after a few workouts.
Add Bands
Many exercises can be done with resistance bands, which increases their impact.
That way you will be seeing that peachy results much faster, so consider getting some bands right now to start your journey with a boost.