Every glossy magazine is talking about Beyonce’s butt, and let’s face it…those bubble butts are so “in”. And every woman dreams of such buttocks in their jeans.
The secret of those perfectly shaped hips is revealed by the personal trainer of Beyonce. At least the way she maintains to keep in shape, because that booty is inherited for sure.
Squats are the perfect weapon for a well-shaped butt. But doing squats alone won’t get the job done. You have to come with the heavy artillery to tone those muscles and lift your buttocks.
The following bubble butt workout is designed to round and firm the entire butt.
You need just a yoga mat and medium dumbbells.
1. Alternating Dumbbell Side Lunge
Image Credits: Alternating Dumbbell Side Lunge
Holding a pair of dumbbells, stand with your feet and knees together. Perform a bicep curl by bending your elbows to bring the weights to your shoulders.
Lower your arms toward the floor as you take a large step to the left with your left foot, lunging toward the floor. Make sure your left knee does not extend past your toes, and keep your right leg relatively straight.
As you push off through your left foot to return to standing, perform a bicep curl.
Repeat on the other side for a total of 20 reps.
2. Romanian Deadlift
Image Credits: Romanian Deadlift
Using a shoulder-width pronated (overhand) grip, deadlift a barbell from the floor. You should be standing with your arms extended, the bar resting against the front of your thighs, your knees slightly bent, and your feet approximately shoulder-width apart.
Inhale as you push your butt back, hinge forward at your hips, and lower the barbell down your thighs until you feel a slight stretch in your hamstrings.
Exhale as you extend your hips and pull the barbell back up your legs to the starting position.
3. Sumo Squat
Image Credits: Sumo Squat
Stand with your feet wide, toes pointing out. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
Then rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.
Do as many squats as you can for 30 seconds.
4. Donkey Kicks
Image Credits: Donkey Kicks
Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle, not momentum, doing the work.
Return to start position to complete one rep. Do 20 on each side, two to three times.
5. Goblet Squat
Image Credits: Goblet Squat
Stand with your feet wider than shoulder width with toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
With your weight focused in your heels, push yourself up to the starting position.
Do 15 reps.
6. Dumbbell Step Up
Image Credits: Dumbbell Step Up
You first hold a pair of dumbbells at your sides, place one foot on a bench or box. Then step up with your other foot. When you lift your leg at the top range, keep your knee bent to 90-degrees.
7. Dumbbell Swing
Image Credits: Dumbbell Swing
Stand with your legs slightly wider than hip-distance apart and toes pointed slightly outward, holding your weight in both hands. Come into a squat bringing the dumbbell between your legs keeping your spine straight. Keep your chest open with shoulder blades sliding down your back.
Exhale, pulling abs in as you forcefully straighten your knees and bring your pelvis over your feet, squeezing your glutes as you stand. Your arms will naturally swing forward to around chest height; think of them like a pendulum riding the momentum of your straightening legs.
Inhale and allow the weight to fall between your legs, returning to the squat. This completes one rep.
Do 20 reps.
8. Forward Lunge
Image Credits: Forward Lunge
Stand tall with your feet hip distance apart. Take a large step forward with one foot and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge.
Bring weights in towards shoulders to complete bicep curl then push off front foot and return to start.
Repeat on the other side.
9. Reverse Lunge
Image Credits: Reverse Lunge
Hold a five-, 10- or 15-pound dumbbell vertically against your chest, with both hands cupping it
Step backward with your right leg, and lower your body into a lunge.
Pause, then return to the starting position by driving into your left heel.
Repeat on the other side. That’s one rep; complete 15.
Image Credits: Stylecaster