The following exercises will help tone and lift your buttocks to get rid of unwanted cellulite.
They target specific angles of your buttocks to work different muscle fibers to help you get that round bubble butt figure.
All the exercises listed should be completed with slow, controlled repetitions to emphasize the tension placed on the muscle.
1-PLIE SQUAT
The wide stance associated with the bent over squat makes it a great exercise to target the inner thigh as well as your glutes and hamstrings.
You can perform these as bodyweight exercises or incorporate a dumbbell to increase the difficulty.
How: Stand with your feet wider than shoulder width apart. Your feet should be at a 45 degree angle. As you lower, focus on lowering through your hips while engaging your gluteal muscles. Make sure your knees are in line with your ankles. At the top of the movement, squeeze your glutes.
2-DIAMOND LEG LIFTS
Diamond leg lifts help you to better engage your hamstrings and the outer part of your gluteus medius.
This will directly contribute to a more toned buttock by increasing the width of your glutes over time.
How: Lie on your stomach with your legs apart and your heels touching, giving you the diamond shape. From there, lift your feet as far as you can while squeezing your glutes. You can increase your results by engaging the glutes throughout the movement.
3-SIDE PLANK LEG RAISE
The side leg plank targets multiple muscle groups including your abs, shoulders, outer thighs and glutes.
This exercise is perfect for those with hip dips because it directly targets this muscle area. Over time, this exercise will help you achieve an hourglass figure.
How: Lie on your side and place your elbow below you. Now lift both of your legs off the ground so that your entire body is in a straight line. Take your other hand and place it on your upper hip for balance. From there, lift your top leg higher than your hip while keeping your leg straight. To increase the tension, pulse twice at the top of the movement. Be sure to keep your core engaged throughout the exercise.
4-SINGLE-LEG GLUTE BRIDGES
The single leg glute bridge is one of the most effective isometric movements for your glutes.
Isometric movements work for one muscle group at a time. In this particular case, it would be one side of your glutes that would be worked.
This allows you to focus on any muscle imbalances you may have.
How: Lie on your back with your knees bent at shoulder width. From there, lift your left leg straight up in the air and push up to engage your glutes. Pause at the top of the movement to really squeeze the glutes before repeating the movement. Alternate sides after your set and make sure to engage your core throughout the exercise.
5-BULGARIAN SPLIT SQUAT
The split squat is perhaps the most challenging movement on this list, as it requires you to maintain balance which can be difficult for many.
However, once you get used to this exercise, you can expect to see improvements in your glutes and thighs as well as agility, balance and strength.
How: Place your back leg on an elevated surface, preferably a chair or bench. From there, enter a forward lunge with your lead foot about thigh length from the chair. Now lower into the lunge until your thigh is horizontal with your knee. Make sure your knee does not extend over your foot (this will protect your knees from injury). Drive through your heels and return to your original position. Alternate sides and repeat after your set.
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