How to Get a Bubble Butt: Lose the Flat Booty
Get a Bubble Butt
If you want a firm, round, bubble butt, you’ll need to build up your gluteal muscles and burn a little fat. This can be done with the following butt building moves. Do these exercises 3 times a week, and give yourself a day in between to recover. Within 6 weeks, you should see results.
Uphill Walking
Walking uphill is one great way to build a tighter, well-rounded butt. Plan your daily walking route to include several hills. When you climb, be sure to really contract your glutes.
Step-Ups
Step-ups are another great butt exercise. Simply stand in front of a stair or platform that is 6-8 inches high. Step up, squeezing the glutes, putting your weight on the heels. Once you are standing on the platform, step down again. Repeat this exercise 20 times on each side, increasing repetitions as you can.
Squats
While squats and lunges might seem boring, they are still some of the best butt exercises around.
Two Legged Squat:
Stand with legs shoulder width apart. Bend your knees, lowering your body down as close to a 90 degree angle as you can get. Do not let your knees go over your toes. Instead sit back, with your weight mostly on the heels of your foot. Repeat 30 times.
One Legged Squat:
Stand with your legs shoulder width apart. Bend down as if you were doing a two legged squat, but instead of placing the weight equally on both heels, put all your weight on one heel. Put your hands on the thigh that is holding the weight. Repeat 20 times on each leg.
Kick Ups
Get down on all fours. Kick up one leg toward the ceiling. You should feel the contraction in your glutes. Hold for 3 seconds, then lower. Repeat 20-30 times on both sides.
Side-to-Side Jumps
This is a great way to ton those glutes, and lose extra fat at the same time. Place a broom in the floor. Stand on one side of the broom. With feet together jump sideways over the broom. Now jump back across the broom. You will be in your starting position. Continue for 2-3 minutes, resting when needed.
