Kraving a Kardashian booty? The 5 ultimate butt-firming exercises to get that peachy bum fast
A FIRM, peachy butt is the feature many of us are working towards in the gym, made famous by the Kardashian sisters.
But are you using the right exercises, or wasting your time?
Whether or not you believe Kim’s bum is real or not, it has certainly influenced the type of body shape woman aspire to.
If you want to work your butt muscles and build a strong, firm bum, then you need to be doing exercises that involve resistance, experts say.
Although bodyweight exercises are still great and can definitely play an important part in your workout routine, if you really want to strengthen and tone, then adding extra resistance is important.
Kacey Russell, personal trainer for the The Fitness Group has got you covered with exercises she herself used to build her bum – and you only need some dumbbells.
These exercises will help grow a firm butt and strengthen the glutes, the largest and most powerful muscles in the body.
Plus, as many people spend all day sitting down on their glutes, they can often become lazy.
This in turn can mean more pressure is placed on the back during movement, which can then lead to injury, aches and pains.
Kacey’s moves can be done at home, with a set of dumbbells, or at the gym. You’ll also need a bench or chair.
If you have a selection of weights available, practice the move with lighter dumbbells so you can perfect your technique, before increasing your weight. The last rep or two of each set should be hard.
Follow the allotted sets and reps below, allowing a minute between each set. In this time, you can catch your breath and your muscles can recover for a moment before the next set.
1. Hip thrust
3 sets of 12 reps
You’ll need a bench, hard sofa or chair for this. Sit against your bench, with your feet flat on the floor and knees bent.
Place one dumbbell across your hips.
Brace your core, keep your head neutral and chin slightly tucked as you push the floor away, driving through your heels and extending your hips towards the ceiling.
Your shoulders and upper back should remain on the bench and your knees should be at a right angle.
You may need to shuffle your feet slightly. Squeeze your glutes at the top, holding the dumbbell in place, then slowly lower your hips back down before going into your next rep.
You can also do hip thrusts with lower weight by lying on the floor and elevating the feet, as shown below.
2. Romanian deadlift
3 sets of 12 reps
For this move, hold a dumbbell in each hand with your arms down in front of you and your palms facing towards you.
Your feet should be hip-width apart.
Engage your core, and push your hips back, maintaining a soft bend in the knees.
As you push your hips back the dumbbells will lower down and you should feel this in the back of the legs and bottom. Keep the back straight and your eye gaze down.
When they reach your shins, push through your heels, hinge your hips forward and come back to standing. That’s one rep.
3. Sumo squat
3 sets of 12 reps
Get into a wide stance and point your toes out slightly.
Hold one or two dumbbells between your legs with your arms straight and palms facing towards each other.
Engage your core, keep your chest lifted and back flat with your toes turned out.
Now, push your hips back and bend your knees to lower into a squat, engaging the glutes as your do so. Then drive up through your heels to come back to standing.
4. Bulgarian split squats
3 sets of 12 reps on each leg
You’ll need your bench or chair again for this.
Stand slightly away from your bench, then raise your left foot behind you and rest it on the bench with the top of your foot against the bench. Keep your other leg straight.
Then, holding either a dumbbell in each hand or one dumbbell in your right hand, lower to the floor by bending both knees until your back knee is close to the ground and your front knee is stacked above your front ankle.
You may need to reposition yourself slightly at this point to get the most comfortable stance for the duration of the set.
Pause here for a moment, then push through the front heel, coming back up to the start. That’s one rep. Complete 12 reps on each leg.
5. Single leg romanian deadlift
3 sets of 12 reps each leg
For this move, stand with both feet hip width apart, holding a dumbbell in your right hand.
Step back slightly with your left foot.
Then, keeping a flat back, push your hips back, and lower your torso down to the ground.
At the same time, your dumbbell will lower down; be sure to keep it in contact with your leg.
When it reaches mid shin point, drive back up to standing, squeezing the glutes at the top.
The best foods to built a firm butt
When you’re building muscle, the foods you eat have a huge role. Shortly after your resistance workout, look to eat a meal or snack that contains a healthy dose of protein.
Kacey explains: “Protein is a muscle’s best friend. This macronutrient supports muscle repair and growth, and without it, you won’t see the results you’re after. I always aim to eat a healthy source of protein after a workout; this could be a protein shake if I’m on the go, or ill cook eggs, chicken, fish or another form of meat.
“Veggie options include beans and legumes as well as tofu.”
As well as this, after a workout it’s wise to eat some carbs to replenish lost energy. Enjoy healthier carbs such as wholegrain pasta and rice, oats, potatoes and wholegrain bread, whilst swerving unhealthier carbs such as processed cereals, white pasta and white bread.