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7 Exercises to Make a Kim Kardashian Butt

Do you feel as confident leaving a room as you do entering it? Kim Kardashian does for sure as her recent pictures can attest.

Everyone wants to look as good from the back as they do from the front, but it is not easy to shape and strengthen your behind, especially when most people spend a considerable amount of time sitting on it. It is an unfortunate fact, but most people’s bum muscles are spending a lot of time sleeping and not nearly enough time moving.

 

Our bum muscles (gluteus maximus) need a wake-up call to get them motivated and these super moves will do just that. These exercises will inspire any behind to jump up and stand at attention. Why not give that butt a well-deserved workout? It wants to be the kind of butt that earns catcalls and whistles every time it exits a room and it CAN be that butt, if you put in the work. 

 

Exercising your buttocks alone won’t completely remedy the extra weight in your behind, but it will work if it is accompanied with a healthy and low calorie diet. Your body needs a specific amount of calories each day, depending on your age, gender and physical activity level. When you eat more calories than your body needs, weight is gained all over your body. It will especially end up collect in your rear end, if you spend a good chunk of your day sitting on it. Shaping and strengthening your butt requires a low calorie diet and butt toning moves like the ones I am about to share with you.

The following sculpting moves aim at shaping and strengthening your behind.  These are all body resistance exercises. In some of them, you can hold a light dumbbell.  While these exercises are mostly performed by women, men can find them beneficial, too (i.e as a warm up before doing heavy barbell squats).

1. Donkey Kick

No equipment is required for this exercise.

Get down on all fours with your hands under your shoulders and your knees under your hips. Keep your left knee on the ground and kick your right heel towards the sky to engage your butt muscles. Make sure that you are squeezing your behind as you are lifting your leg into the air. Lower your knee back down, but then lift it immediately back up before it actually touches the ground. Perform 10 to 15 repetitions on one side and then do the same move kicking your left heel into the sky.

2. Squat with a Side Leg Raise

No equipment is required for this exercise.

Squats is the best exercise for the gluteal muscles. This move combines squat with a side leg raise. Start by standing with your feet parallel to each other, slightly more than shoulder-width apart. Squat down; dropping your butt as low as you can comfortably (as if you were sitting in a chair) without allowing your knees to move past your toes. Your thighs should be at least parallel with the floor. Rise from the squat position and extend your right leg out to the side of your body. Try to straighten your leg out fully, so it is forms a 45-degree angle with your left leg. Bring your leg back down and squat again. When you rise from the squat the second time, extend your left leg out to the side. This completes one repetition. Perform two to three sets of 10 to 15 repetitions.

3. Crossover Lunge

No equipment is required for this exercise.

Start by standing with your feet parallel to each other and shoulder-width apart. Step your right foot over your left and lunge as far to the left as you can. Depending on your body, you can keep both feet pointed forward or land your right foot at a 45-degree angle. If you land at the 45-degree angle, you will feel less pressure on your knees. Return to the starting position and repeat the action to the right this time. This completes one repetition. Perform two to three sets of 10 to 15 repetitions. You can hold a 5-15lbs. dumbbell in each hand to make this super move even more challenging.

4. Fire Hydrant

No equipment is required for this exercise.

You will be starting in the same position as the donkey kick, so it makes it easy to do these two moves one after another. Get down on all fours with your palms under your shoulders and your knees straight down from hips. Instead of kicking your leg up towards the sky, lift your right leg to the side (keeping your knee bent). It is commonly referred to as the fire hydrant, since you are lifting your leg to side the way a dog would when relieving itself at a fire hydrant. Bring your leg back in and then out again. Perform 10 to 15 repetitions on one side and then do same move lifting your left leg out to your left side.

5. Alternating Step Back Lunges

No equipment is required for this exercise.

Alternating step back lunges are just the reverse of a traditional lunge. Instead of stepping forward, you are stepping back. Start by standing with your feet parallel to each other. Step your right foot back, so you are balancing your body’s weight on your left leg. Bring your right knee down as far as you comfortably can and then stand back up straight. This time step your left foot back and balance your weight on your right knee. This completes one repetition. Perform 10 to 15 repetitions. You can hold a 15-30lbs. bar behind your head, or a pair of dumbbells,  to make this super move even more challenging.

6. One Leg Hip Lift

 

No equipment is required for this exercise.

Sit on your behind with your arms at your side and your right knee bent. Your right foot should be lined up next to your left knee. Lift your butt off the ground, keeping your arms and your right foot on the ground and extending your left leg up. Your left leg will be aligned with your torso. All of the weight is on your palms and your right foot. Perform 10 to 15 repetitions on one side and then do the same move lifting your butt and right leg.

7. Forward Dead Lift

You will need a 10-25lbs weight or dumbbell for this exercise.

Stand up straight with your feet parallel to each other, squat down and pick up the weight. Hold the weight at your chest with both hands. Keep your legs straight, bend at the waist and lean forward as far as you can. Try to create a 45-degree angle (or less) with your body. Straighten back up and then lead forward again, holding on to the weight. Perform 10 to 15 repetitions.

Although these super butt sculpting moves will help you achieve that tight and toned buttocks you desire, you will still need to maintain a sensible diet. Combine these exercises with a diet filled with natural and nutritious food, regular cardio, and resistance training to create a shapely behind that is destined to get attention. Only by addressing all aspects of your fitness, will you truly achieve that butt you’ve always wanted. Let us know how these exercises worked for you or if we can help you in any other way on your journey to better fitneess.

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