Stocksy/Design by Cristina Cianci
Here at Byrdie, we’re always promoting body positivity.
Fortunately, there are several effective exercises aside from your basicsquatsthat target your backside.
And, across the board, if you experience any pain or discomfort during an exercise, stop immediately.
Stocksy/Design by Cristina Cianci
Add one additional exercise to your routine at a time, takingrest daysin between as needed.
Avoid rounding your back.
Lastly, when using weights, always wear proper footwear, like supportive training shoes.
Just as our bodies are all unique, so, too, are the shapes of our butts.
For example, some of us have more of a square-shaped bum, while others are more round.
Then there are heart-shaped butts and V-shaped butts.
Square and heart shapes both benefit from lifting the butt.
This muscle can be targeted with some of the side-lying exercises and those with lateral movements.
Two of my favorite exercises are a forward lunge with rotation and a curtsy lunge.
Studies have also shown that strong glutes lead to decreased lower back pain.
Jeong UC, Sim JH, Kim CY, Hwang-Bo G, Nam CW.
J Phys Ther Sci.
2015;27(12):3813-3816.
Schoenfeld BJ, Ogborn D, Krieger JW.
Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis.
2016;46(11):1689-1697.
