9 Incredible Exercises That Will Give You Bubble-Shaped Buttocks

Nov 28, 2018 by apost team

Would you not want Kim Kardashian's booty? With a flat backside, you hardly feel confident in a swimsuit or skinny jeans. The good news is you can achieve bubble-shaped buttocks through exercise. And, you do not need a gym to perform these exercises.

• Lying prone on your back, extend your arms to your sides.
• Bend your knees to a 90-degree angle. Your knees should be directly above your ankles.
• Raise your left leg and hips, while supporting your body on your chest and the other leg.
• Repeat the previous step 20 times before switching to the other leg. Perform two sets on each leg.

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• Get into a plank position – the position you would be in when starting a pushup.
• Raise your left leg and hold the position for at least 2 seconds.
• Slowly bring it down.
• Repeat the process 15 times. Do two sets on each leg.

• While standing, make a wide step backward with your left leg and take it to the side so that your thighs are crossing.
• Bend both knees (as if you are curtsying) and make sure that the knee of the front leg is aligned with the ankle.
• Slowly return to the standing position by straightening your knees.
• Repeat 15 times then switch to the other leg. Do two sets on each leg.

• Start in a standing position with your legs close together.
• Lift your left knee as high as possible until you feel tension in your right buttock.
• Repeat 25 times, rest for a few seconds then do another set on the same leg. Perform two sets on each leg.

• Hold a barbell in your arms while in a standing position with your legs slightly apart.
• Bend your knees a little bit and lean forward until you feel tension in your butt area.
• Slowly go back to the standing position.
• Repeat the procedure 15 times. Rest for a few seconds and do another set.
• If a barbell is not available, use a heavy water bottle.

• While holding a kettlebell in your hands, perform an incomplete squat by bending your knees.
• Keeping your back straight, lean forward towards the floor until you feel tension in the buttocks area.
• Stand up.
• Repeat the exercise 15 times. Do two sets.
• If you do not have a kettlebell, you can use a heavy water bottle.

• Start while lying face-down on the floor. Tighten your abs and keep your legs together.
• While extending your arms behind, lift your belly off the floor.
• While holding the position lift your legs off the floor.
• Repeat the process at least 30 times.
• Rest for a few seconds then do another set.

• Lie face-up on the floor, then get on all fours by lifting your body and supporting it with your arms and legs.
• Lift your left leg then lift your right arm to touch the toes of the raised leg.
• Repeat the previous step 15 times before switching to the other leg. Do two sets on each leg.

• Step onto a low platform or stool with your right leg, then left leg (one after another).
• Raise your right knee as high as possible until you feel tension in your left buttock.

You can make a home-made scrub using coffee and salt. Take 100g of ground coffee and mix it with 100g of salt, one tablespoon of avocado or olive oil, and about three drops of orange essential oil. Keep the mixture refrigerated. Use your scrub every day after performing the exercises. Or, simply add it to your routine.

• Take regular showers.
• Avoid sitting with your legs crossed.
• Get enough sleep daily.
• Drink more water – at least 2 liters a day.
• Eat protein (plant protein, white meat, or lean red meat) and healthy fats (unsaturated fats such as vegetable oil, olive oil, and fats from nuts).
• Massage your booty with a dry brush.

The simple exercises outlined above are the only thing you need to have an enviable booty. Which exercises will you attempt? And, which have borne good results for you? Let us know in the comments section!

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation by your doctor. Your health is important to us!