Best Butt Exercises for Women

If you are confused about which moves, techniques or exercises will give you the perfect hip size for a girl, then be rest assured as we have got you well covered. We have compiled a list of 6 effective yet easy exercises which are surely bound to give you the perfect buttock shape in a short span. So hop on and have a look.

Squats Exercise for Women Buttocks and Thighs

The squats is obviously the most well known and popular exercise for women butts. Whenever you are thinking of doing an exercise for the bum, squats should be Numero Uno on your list because it is the queen exercise of butt-building. It increases your athletic ability, makes your body more flexible and also taxes your cardiovascular system.

Straight Leg Dumbbell Deadlift: Shape Your Hips

This exercise dramatically strengthens the booty within a short span of time. It works on strengthening and toning the glutes as well as the hamstrings. You just have to grab a pair of dumbbells with an overhand grip. Now hold these dumbbells at about arm’s length, right in the front of thighs. Stand with little-bended knees and without bending them more, bring your hips down until they are almost parallel to the floor, keeping the dumbbells close to your body. Do 10 reps every day in a set of 15-20 for perfect results.

Glute Bridge March Exercise for Female Hips

This is a simple exercise and a good workout for perfect butt. It is super-effective, especially on your glutes and hamstrings. It also activates your entire core, hence providing good results. To do this exercise, you have to lie down keeping your face up, with bent knees and flat feet. Then raise your legs and hips until you form a straight line from shoulders to knees. Then lift a knee and bring it to the chest, then down again, then lift the other knee and down again. Do 10 reps on each leg for ideal butt shapes.

Sprint, Backpedal, Sprint Exercise for Round Booty

This is a high-intensity interval training which burns quite a high level of buttock fat. To do this exercise, you need to begin at a lunge position while bending your back at a 45-degree angle. Ensure that your weight is shifted forward and then take big steps forward on your toes. After taking a couple of steps, shift your hips back and then quickly reverse the movement. You need to maintain your shape quite well and make sure that your chest remains up all the time. Do ten reps of this exercise daily for good results.

Jump Squats Exercise for Perfect & Sexy Butt

This is the high-intensity workout for perfect butt. It raises your metabolic rate to ensure that you keep burning fat even after completing your workout. This exercise mainly focuses on your glutes and hamstrings alongside your quads. To do it, just take a position with your feet hip-width apart. Bend your knees, then push your hips back, and jump high. Then immediately take a squat, and then jump again, pushing the floor as you take a leap. Repeat this every day for best results.

Kettlebell Swing Exercise for Women to get Sexy Butt

This is the best exercise for a girl to get perfect butt shape. It’s an effective workout for ass and booty. To do this, all that you are required to do is to hold a kettlebell with both your hands and take a position with your knees bent and feet hip-width apart. Bend your hips thereafter to form a 45-degree angle to the floor and just swing the kettlebell between your legs while keeping your arms straight. Then bring the knees straight and raise the kettlebell up to your chest. Take 10 reps every day.

The mild soreness is a natural part of any physical activity that you do and you can’t avoid it. Though it will be more prevalent during the beginning stages of our workout, there will be a reduction in the soreness as you get consistent. But this doesn’t mean that you have no other option but to suffer from soreness and go through pain after every workout.

Home Treatment to Get Rid of Muscle Soreness

There are many ways, methods and tricks by which you can get rid of muscle soreness causes after doing a tight workout. We have covered up some ways through which you can remove the soreness of the muscles and provide you with muscle soreness relief. So let us take a look at them.

Have Right Food

To repair themselves, your muscles require a lot of protein alongside carbohydrates. Whether you are working out to build muscle or to gain weight, you should take the right amount of protein and carbohydrates which will help your muscles to relax and repair themselves and hence be less sore. Also, for muscle pain relief, you need to drink a lot of water, at least 2-3 liters in a day, to avoid dehydration as it can increase the soreness and pain of your muscles.

Apply Ice

Application of ice on the sore muscles is one of the most acknowledged and best methods to lessen the soreness of the muscles after a workout. The best effects of ice can be felt within the first two days from when you begin the workout. You can directly apply ice on the muscles where you feel the soreness for 15 to 20 minutes and you will start noticing relief within a short span of time. This works best on sore leg muscles.

Rest

It is common sense that having rest after doing a strenuous workout is one of the best ways to help your muscles recover from the stress that they went through and hence lose the soreness. You should understand what causes muscle soreness and avoid doing the same workout before taking proper rest so as to ensure that your muscles get enough time to repair themselves and don’t go through more stress which can lead to high pain and soreness.

Massage

It is one of the most common methods which are in practice since the ancient times to help in relieving muscles pain, stress and soreness. You can go for a massage therapy or you can yourself use a handheld massager and rub it on the sore muscles for relief from muscle pain after exercise. It will help them to relax, lessen the soreness and will also make you fit and ready for your next workout session by making your muscles active.

Heat

Bringing the sore muscles near heat is one of the best and most effective ways for muscle soreness recovery and to get rid of the soreness of the muscles and the accompanying pain with it. By passing heat through to the muscles, more blood is supplied to the sore area and hence it helps in getting rid of the stiffness which is there in the muscles. It relaxes the muscles and ensures that you do not feel the pain when you go out for your next workout.

Top 5 Lower Back Workouts Ideas

These are a specific set of exercises which are specifically designed keeping in mind the lower back area of the human body. Doing these exercises reflexes the back muscles and provides suitable pressure to remove the stiffness which causes pain. Down below we have shortlisted some of the best lower back workout ideas for home to help you get freedom from your lower back pain. So take a look at these exercises and get ready to do lower back workouts from your homes itself.

Legs Up the Wall Yoga Pose (Viparita Karani Asana)

To do this exercise, you need to lie down straight on any flat surface keeping your buttocks close to a wall. Then raise both of your legs and put them against the wall. You will feel the stretch on your back. Now hold this position for about 30 seconds to a minute. Repeat it as many times as you can with minimum reps being 5. This is one of the simplest exercises and a great lower back workout which relieves you from back pain by stretching the muscles and keeping them moving.

Double Knee to Chest Stretch (Apanasana Yoga Pose)

This is another simple exercise and a wonderful lower back workout for both men and women to help them resolve their back troubles. It is also known as ‘Wind Relieving Yoga Pose‘ or ‘Gas Releasing Yoga Pose‘ (Pawanmuktasana) as it stimulates digestion by relieving gas and bloating from the stomach. To do this exercise, you need to lie down flat on ant flat surface. Thereafter, you need to bend your knees and then slowly bring them closer to your chest. You should try to bring the knees closer until you feel a stretch in your hip area.

You can put your arms around your knees to maintain the posture. Keep on holding this position for 30 seconds to a minute and repeat thereafter. This will stretch your back muscles back and forth and will allow flexibility, a lack of which becomes the primary reason for back pain.

Cat Camel Exercise (Marjariasana Yoga Pose)

This is one of the proven exercises and a wonderful lower back pain workout to fight lower back pain. It specifically targets the back area and puts positive pressure on the lower back which reduces spasms and tension in the muscles.

To do this lower back workout at home and get in position for this exercise, you need to get on your hand and knees and let your stomach sag. In the process, make sure that allow your back to curve down. Now, hold on this position for about 30 seconds and then arch the backup and hold for another 30 seconds. Easy, simple, yet effective on the back!

Frog Groin Stretch (Mandukasana Yoga Pose)

This is a bit complicated exercise but is suggested by various medical practitioners to be one of the most effective exercises for the lower back area. To perform this lower back workout at home, you need to put your forearms on the floor and kneel down. Your feet should be pointed on opposite sides. Now lower your hips until you feel a stretch and some pressure on your back. This will remove the tension in the muscles and keep them flexible.

You need to hold the stretched position for 30 to 60 seconds and repeat this 45 times a day. You can also slowly rock back and forth in order to increase the range and effectiveness of the stretch.

Standing Forward Bend Exercise (Uttanasana Yoga Pose)

This is basically a yoga exercise with one of the best effects on the lower back pain. It can be done without any lower back workout machine. It stretches, contracts, bends, and literally shakes up the muscles to make them as flexible as they can be and hence free from possible tensions and pains.

To get started with this exercise, you need to stick out your booty backward. Stretch your arms upwards and join them. This is called the full founder and it puts a good amount of positive pressure on your lower back hence keeping it fit and relaxed.

5 Best Body Building Tips to Follow for Muscular Body

Before looking out for the answer, you must know about the science of strength. Getting fit and muscular doesn’t involve any rocket science. All you need to know is that how muscles grow. It may appear to be outlandish. However, with a specific end goal to grow, a muscle should first be separated.

Keep Moving

For increasing size and inclination of muscles, you must concentrate on four fundamental activities — squat, seat press, deadlift and overhead. The huge moves are a significant approach to expand the muscles. There is a science to back that up.

Examination demonstrates that compound moves, for example, the squat, enlist numerous muscle gathers and inspire a bigger hormonal reaction, making them more powerful for building quality muscle than confined developments, similar to the leg expansion.

If you are new to bodybuilding, then in starting you will feel metabolic stress and muscle damage, but it is normal. Don’t let this pain divert you from your goal. Remember the phrase “No Gain without Pain”.

Set yourself Free

It’s not simply the moves that matter most; hardware additionally assumes a part. It is recommended to free weights over machines, and getting your hands on a barbell, level seat, force rack and a lot of weights. With regards to exercise machines, the best exhortation is to stay away from every one of them.

In one study, which analyzed the execution of free weight clients with the advancement of another gathering utilizing activity machines, those utilizing free weights beat the machine clients, indicating stamped change in strength and balance. So, if you want to achieve the best, set yourself free and do the workout without machines.

Bear On

If your main motive is to increase your size then it’s best to organize muscle over miles. That doesn’t mean zero cardio, but only an alternate kind. Consider it- “An expert volleyball player doesn’t prepare the same path as a world-class athlete does. Concentrate on safeguarding muscles and smoldering fat.

To achieve those objectives you must use slopes sprints and rancher’s stroll as a component of a cardio schedule.” He additionally proposes sled pushes and pulls, which consolidate quality preparing with cardiovascular molding. Before starting, know about your actual goals, ask a question to yourself like why you want to be muscular? And after that start your journey of bodybuilding.

Eat Up

Pressing on muscle, as a rule, requires the utilization of extra calories. However, it’s vital to concentrate on quality over amount. The eating routine of an athlete or exerciser should be different, but that should not deviate from being a healthy person. Eat healthily and avoid processed foods, sugar, alcohol, and drugs.

In order to build muscles go for protein rich food, carbohydrates, and healthy fats. It is recommended to eat 1 gram of protein for every pound of your body. Protein helps in reducing fat and building muscles.  You can split the rest meals with carbohydrates and fats. With protein diet, you also need more calories. You can also take liquid meals, it is highly recommended to drink either protein shake or any other supplement 30 to 60 minutes before you start your workout.

Close Down

It’s the mix of work and rest that will prompt results. Over exercising will bring about overtraining, expanded danger of damage and ended advancement. Then again, too little practice can make building muscle a daunting task. It’s a blend of work and rest that will prompt results.

You must prepare a training plan that takes into account a three day weekend between workouts. More experienced lifters may have the capacity to maintain a plan that incorporates more workouts every week. Don’t rush too fast, start slowly and then extend you exercise hours. Rushing too fast can tear your muscles in a bad way that can be harmful to your body.

Our Views

The truth is that there’s no mystery to making muscles develop. Despite the fact that the procedure isn’t convoluted, it does oblige duty and consistency. Building muscles in not a one night process, it will take time. If you try the above-mentioned ways you will surely go to develop strong muscles in short time span. What other body building tips do you follow in order to have a muscular body? Kindly share your thoughts and feedback with us in the comments section below.