Home Bodybuilding How Do You Shape a Sexy Round Butt? – TFClark

How Do You Shape a Sexy Round Butt? – TFClark

3110
Woman performs a squat to build a sexy butt

Do you want to shape a sexy round butt? You will have to workout your glutes (butt muscles) to make your butt not only bigger but also rounder and sexier. You will also be training your thighs along with your butt as some of the best glute building exercises are also the best thigh building exercises, including squats and lunges. Many people also read glutes, hamstrings & back – how can you train them all at once.

Try this 5×5 Sexy Booty Exercise Circuit:

Two-handed Kettlebell Swing – A great warm-up that will work your entire body but also blast your quads and glutes. Start with your feet slightly wider than shoulder-width apart and your toes slightly outward. With both hands on the kettlebell, swing it between your legs behind you as you sit back and bend your knees. Keeping your arms straight, ‘snap’ the kettlebell up by driving your hips forward to swing the kettlebell up in front of you and squeeze your buttocks as the bell reaches the highest point. Keep a solid grip on the kettlebell and continue for 18-20 repetitions. Next…

Split Squats – Split squats focus on your glutes (buttocks) thighs and hamstrings. Start with your hands on your hips with feet spread and one foot forward and other foot behind. Squat down by flexing the knee and hip of your front leg. The heel of your rear foot will rise as the knee of your back leg bends slightly until it almost touches the floor. Return to the start position and repeat 18-20 reps for each leg. Move immediately to…

Step Back Lunges – This lunge variation targets your butt as stepping back into the lunge engages the entire glute muscles. Foot position is essential as a longer distance between your feet shifts the focus to your glutes rather than your quadriceps. Place your hands on your hips, plant one foot, and step back with the other. Pause and then return to the start and repeat with each foot 18-20 reps. Then…

Butt Burns – You will need a step or box, a solid raised surface about 6-12 inches tall. Start with one foot on the step and the other on the floor. Put all your weight on the front leg as you squat and step back with the rear leg until it is fully extended and then thrust (kick) your rear knee forward as you quickly pull your elbows back. Repeat 18-20 times and then switch legs and do it again. Use slow and controlled movements, and you will understand where this exercise got its name. Now to the fifth and final exercise…

Glute Bridges – In this sexy butt circuit, the glute bridge will allow a short rest period yet still shape and tone your butt. Proper form is vital, as is a slow and concentrated movement. Start with your back on the floor and your feet near your butt. Your feet should be hip-width apart as you contract your abdominal muscles to flatten your lower back into the floor and push your hips up off the floor by contracting your butt (glutes). Pause at the top and squeeze, then lower slowly back to the start position. 20 reps.

Rest, drink water, and repeat the entire circuit. Your goal should be five complete circuits of these five exercises to build a sexy butt.

Note: Whenever training your booty, remember to squeeze your butt muscles hard when working out. When performing your squats, squeeze your glutes hard while you are pushing up to the standing position. Consequently, squeezing your glutes will help to activate more muscle fibers in your butt, making those muscles work even harder! Check out: how to use your workout and diet to sculpt six-pack ab.