Donkey kicks must be done for each leg. While some people like to do an entire set for one leg and then follow with the other leg, other people like to move leg to leg within the same repetition. Find what works for you. If you find being on all fours to be difficult, try kneeling on a pillow or an exercise mat. The added cushion will take pressure off of your knees.
When preparing for your bridge, keep your abdominal muscles tight. This exercise targets both your abdominal and gluteus muscles. [4] X Research source To keep your form strong in this exercise, always ensure your torso is even and straight while lifting. [5] X Research source Don’t allow your back to cave or bend in any way.
To make this exercise most effective, keep it slow and controlled. Ensure your muscles, especially the abdominals, are flexed and taut while moving in and out of the plié squat.
When squatting, keep your weight on your heels, rather than tilted forward on the balls of your foot. Always keep good form when squatting. It’s important to keep your back straight and chest open, rather than slumping over into poor posture. [12] X Research source Keeping your back straight keeps your legs engaged and your butt working hard. If you feel good about squats, try amping up your reps or weight. Another option is to hold at the lowest part of the squat. Pausing at the most difficult part will aid in strengthening, and in turn, enlarging, your butt muscles. Don’t have a set of dumbbells? Don’t find an excuse to skip this exercise. Use things in your home to keep you in tip-top shape. For example, a milk jug filled with water can act as a decent-sized weight. To amp it up, try filling your jug with loose change.
You can hold a dumbbell in each hand or wear a weighted vest to perform a weighted squat jump.
This exercise works your outer hip muscles.
For an advanced variation, from the lunge position with your front leg at 90°, lower down until your rear knee is parallel to the ground, hold for a few seconds, then straighten your legs. This is called a split squat. You can add a dumbbell to each hand for extra resistance.
Healthy sources of protein include eggs, skinless chicken breasts, salmon, tuna, cottage cheese, turkey, beans, legumes, lean beef, and soy nuts. [18] X Research source When it comes to meat, look for lean and unprocessed cuts. When it comes to fish, try baking instead of frying.
Healthy carbohydrates include quinoa, sweet potatoes, brown rice, steel-cut oats, and whole-grain breads. [20] X Research source Sources of healthy fats that can aid in losing weight and toning your butt are fish oils, extra virgin olive oil, almond butter, and nuts. [21] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Also consider that vegetables are important in aiding digestion of other valuable nutrients and minerals. [23] X Research source Without high absorption of compounds such as amino acids, your gluteus muscle gain will be limited. [24] X Research source
Collagen supplements might even improve bone mineral density in women. [26] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
You’re more likely to find these leggings online than in regular stores.
Choose high-waisted jeans because these types of jeans button at the smallest part of your waist, making your waist look small and your butt and hips look bigger by comparison. Always go with fitted pants. Oversized clothing tends to hide your curves, while fitted pants will show off your body’s natural shape and help lift your butt. Whether you choose high rise or low rise jeans, make sure that they are a tad snug (but not too tight)!
