The following exercises will help to tone and lift your butt to help get rid of unwanted cellulite.
They target specific angles of your glutes to work different muscle fibers to help give you that round bubble butt figure.
All of the exercises listed should be completed with slow and controlled reps to emphasize the tension placed on the muscle.
1. Plie Squat
The wide stance associated with the plié squat makes it a great exercise to target the inner thigh as well as your glutes and hamstrings.
You can perform these as bodyweight exercises or incorporate a dumbbell to increase the difficulty.
How to: Stand up with your feet wider than shoulder-width. Your feet should be at a 45-degree angle. As you descend, focus on going down through your hips while engaging your glute muscles. Make sure that your knees are aligned with your ankles. At the top of the movement squeeze your glutes.
2. Diamond Leg Lifts
Diamond leg lifts help you to better engage your hamstrings and the outer part of your gluteus medius.
Doing this will directly contribute to having a fuller toned butt by increasing the width of your glutes over time.
How to: Lie on your stomach with your legs spread apart and your heels touching, giving you the diamond shape. From here, lift your feet up as far as you can while squeezing your glutes. You can increase your results by engaging the glutes throughout the entirety of the movement.
3. Side Plank Leg Raise
The side plank leg raise targets multiple muscle groups including your abs, shoulders, outer thighs, and glutes.
This exercise is perfect for those who have hip dips as it directly targets this area of muscle. Over time this exercise will help give you an hourglass figure.
How to: Lie on your side and place your elbow below you. Now lift both your legs off the floor so that your whole body is in a straight line. Take your other hand and place it on your upper hip for balance. From here, lift your top leg high than your hip while keeping the leg straight. To increase tension, pulsate twice at the top of the movement. Make sure to keep your core engaged throughout the exercise.
4. Single-Leg Glute Bridges
The single-leg glute bridge is one of the most effective isometric movements for your glutes.
Isometric movements work for one muscle group at a time. In this particular case, it would be one side of your glutes being worked.
This allows you to focus on any muscle imbalances you may have.
How to: Lie on your back with your knees bent shoulder-width apart. From here, lift your left leg straight up in the air and thrust up to engage your glutes. Pause at the top of the movement to really squeeze the glute before repeating the movement. Alternate sides after your set and make sure to engage your core throughout the exercise.
5. Bulgarian Split Squat
The split squat is perhaps the most difficult movement on this list because it requires you to maintain balance which can be challenging for many.
However, once you’ve become accustomed to this exercise you can expect to see improvements in your glutes and thighs as well as agility, balance, and strength.
How to: Place your back leg on an elevated surface, preferably a chair or bench. From here, get into a forward lunge with your leading foot about thighs length away from the chair. Now lower into the lunge until your thigh is horizontal with your knee. Make sure your knee does not extend out over your foot (this will protect your knees from injury). Drive through your heels and return to your original position. Alternate sides and repeat after your set.