TOP 3 best exercises to quickly build your buttocks

If you're determined to shape your figure, these exercises are worth looking into. In fact, these are the best exercises to help you tighten your butt, thighs, and hips. These exercises are not too strenuous and only require discipline and a decision to get out of bed. See how you can do it.

All you need is to believe in yourself, to be persistent and to do these exercises every day if you want to strengthen your side glutes and widen your hips! Within weeks, you will notice positive changes. Whether you do it in the morning or in the afternoon, you should do these exercises every day. Another positive thing is that it does not take much time and you will soon notice the results.

You can also make these exercises more difficult by adding more weight or doing more volume or reps.

SQUATS

Stand with your feet slightly shoulder-width apart and your chest up.

Extend your hands out in front of you to help maintain your balance.

She starts by sitting down and then gets up as if you were sitting on an imaginary chair. Keep your face and head facing forward.

Lower your body so that your thighs are parallel to the floor. Put all your weight on your heels. Keep your body tight and push your body up through your heels to return to the starting position.

Do 12 reps.

Barbell Hip Thrust

Start by practicing with a light barbell and place it on the floor in front of you. Take a typical weight bench and sit with your back against it (on your side).

Make sure your shoulders are sunk into the padded section of the bench, with the soles of your feet pressed into the floor.

Bring the barbell over your legs and seat it on your knees above your hips, making sure it stays straight and well balanced.

Use your hands to steady the bar before stepping up through your heels, contracting your glutes throughout and making sure your shins stay vertical.

Pause at the top (when your back is horizontal to the floor) before lowering a few inches and repeating the movement. If your shins are moving excessively backward or forward during the push, it means you're losing focus on your glutes and using your quads and hamstrings instead. So avoid fast reps, focus on contracting your glutes, and make sure your range of motion is low enough. It should be more or less the same as the glute bridge mentioned above.

Perform between 8 and 12 repetitions.

DONKEY KICK WITH BAND

Wrap a resistance band around the sole of your right foot, holding the ends of the band with both hands.

Get on all fours on a yoga mat. Make sure your knees are under your hips and your hands are under your shoulders. Bring your spine into a neutral position and pull your shoulder blades down and back.

Inhale.

Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains bent.

Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.

Perform 10 reps on the same side, before repeating the remaining reps on the other side.