HOW TO BUILD A GLORIOUS PERFECT BOOTY

Pop onto any fitness board on Pinterest and you'll soon learn that it's all about the butt! Who doesn't want a backside that turns heads?

When it comes to building a perfect glorious booty, here's the bottom line: To lift your butt, you have to build muscle.

Doingcardio will give you a svelte awesome look, but you won't build a great bum unless you do some serious weight (body weight included) training. 

If you're not sure what to do and/or which moves and techniques for building the perfect booty? Don't worry, after you're done with this article, you will officially get a PhD in 'How to Build a Perfect Glorious Booty'

Building new lean muscle will help develop your glutes and they will grow in a natural round shape.

1.Donkey kicks - 4 sets of 12 reps

Starting on your hands and knees, keeping your core tight and back flat, raise 1 leg and keeping knee at 90 degrees. 

Push that leg as high as you can in the air and lower back down, repeat for 12 reps, then switch legs.

2.Adductor squats - 3 sets of 15 reps

Feet stance should be wider than hip width; keep your back straight and arms locked with the dumbbell in the middle.

Lower your body weight into a squat then hold before your rise back to the start position.

3.Curtsy lunge - 2 sets of 20 reps

Stand with your feet hip-width apart, and, keeping your weight on one foot, take a big step back with your other leg, crossing it behind your left leg (as if about to do a ‘curtsy’).

Bend your knees and lower your body straight down until your front thigh is parallel to the floor, and both knees are bent at 90 degrees. Be sure to keep your core tight the entire time to stabilize yourself.

Rise back up into your starting position and do the same thing with the other leg.

Your toes should be pointed straight ahead the entire time, and keep your knee over your ankle to avoid injury.

4.Rainbows - 3 sets of 12 reps

Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders. With a pointed toe, extend your left leg behind you and slightly to the left side. 

It should be level with your spine. Keeping your core tight and leg straight, slowly lower your leg to tap the floor. 

Squeeze your glutes as you lift the leg back to starting position, then slowly tap the floor about a foot to the right. Return to starting position to complete the rep. 

5.Single Leg Dead Lift - 3 sets of 12 reps

Stand with your feet hip-distance apart and your right foot a few inches in front of your left. 

The left knee should be slightly bent. Draw your abs in and slowly fold forward, keeping your left foot in line with your spine as you reach toward the floor with both hands. Pause, then return to starting position. Don't rest before switching sides.

6.Side lying leg kicks - 2 sets of 20 reps

Lie on right side, supported on elbow, legs long and slightly in front of body. Raise left leg to hip height, exhale to kick left leg forward and pulse, inhale, lengthen leg to back until you complete 15 reps.

Note: Don't forget to stretch before and after this workout. 

Bonus Exercise - Bent-Over Leg Extension

This is an advanced exercise. But if you strenghten your glutes enough to handle this exercise, it will help big time in your quest to get the perfect glorious booty.