Cardio or Aerobics exercise is a great way to burn calories and keep fat off, but it can also help you target specific muscles in your body and work on them, let’s say your glutes.
There are many cardio exercises that you can do to enhance your glute muscles for a bigger and uplifted butt and get rid of cellulite from your beautiful tushy!!
Here are some Cardio for Butt Exercises
1. Butt Kicks
Butt kicks is an explosive move that works both your hamstring muscles and glutes. In addition, if you pump your arms while doing butt kicks, you can also work your core, arms, and back muscles.
So if you want to activate your glute muscles, you have got to kick your butt.
How to do it:
- Start by standing with your feet hip-distance apart.
- Slowly bring your right heel to your buttocks.
- Place your right foot back on the ground.
- Slowly bring your left heel to your buttocks.
- Keep alternating legs and do this exercise for a couple of minutes, then rest and repeat the exercise a couple more times.
2. Squat jumps
Squats are the best Exercise to enhance glutes. Still, squat jumps are more advanced and may give you better results as when you jump, you burn more calories and work your lower body muscles which boosts circulation and tones your butt and leg muscles. (1)
How to do it:
Squat jumps are pretty straight forward you just do a regular squat, but when you rise up, you quickly jump with your arms upwards, trying to reach as high as possible and then gently Land back in a squat.
3. Lunge jumps
Just like squat jumps, lunge jumps are more advanced than regular lunges and help you burn more calories while strengthing your legs and glutes muscles and getting rid of cellulite from your buttocks and thighs.
How to do it:
- Start in a lunge. Knees bent at 90-degree angles. Feet pointing forward.
- Brace your core; quickly jump and switch legs.
- Land in a lunge.
- Repeat.
4. Mountain climbers
Climbing a mountain sounds like a very extreme workout, but what if the mountain is your floor?
Mountain climber is a full-body workout that works your core, glutes, legs, triceps, and shoulders. This Exercise is excellent to increase your heart rate and help you burn more calories, and shed fat from your glutes and thighs.
How to do it:
- Start in a plank with your hands under your shoulders and your body straight.
- Now brace your core and flatten your back.
- Lift your left knee toward your chest. Then, quickly switch, moving your left knee out and lifting your right knee in.
- Continue switching legs.
5. Curtsy Lunge
The curtsy lunge is excellent for building lower body strength and targeting the glute muscles, which are often overlooked by other exercises.
This Exercise targets the primary muscles involved in a lunge, the quads and glutes, and also strengthens the inner thigh area.
How to do it:
- Stand straight with your feet shoulder-width apart and your arms bent in front of you for balance.
- Perform a curtsying movement by bending the left leg while moving the right leg backwards, crossing over the midline, so your right foot lands at a diagonal behind the left leg.
- Pause briefly, then push through your left heel and come back to start.
- Switch legs and repeat the entire process again.
6. Cycling
Cycling is an excellent form of cardio for your butt because you’re forced to use your lower body exclusively, whether stationary or outdoors; riding a bike efficiently works your hips, glutes, and thighs with each pedal. (2)
7. Elliptical
The elliptical offers a low-impact cardio workout that recruits glutes, quadriceps and hamstrings muscles.
The higher the resistance level, the more muscle you’ll build and when done effectively, you will be able to tone and tighten your glutes and other core muscles. (3)
Moreover, a person can burn an average of 350-500 calories in 30 minutes of using elliptical, depending on their body weight.
8. Climbing Stairs
Climbing stairs is excellent cardio to tone your calves, thighs, and particularly your glutes or butt muscles; this Exercise is perfect for making your butt muscular.
If you have an undefined butt, climbing stairs can help get you a bigger butt; however, if you have excess fat or cellulite on your butt, climbing stairs can help reduce the fat and get rid of cellulite.
9. Step-Ups
Step-ups are another excellent exercise to work your butt.
Step-ups is a good lower body exercise that targets the quadriceps, hamstrings, and gluteal muscles in the buttocks.
To do it, find a platform high enough that your knee is at a 90-degree angle when bent or just use the second stair on a staircase and hold onto the railing for balance.
How to Do it:
- Start with standing in front of the step or platform. Next, place your left foot on the step.
- Pressing into your heel, step up, touching your right toes to the step.
- Keeping your left foot on the step, bring your right foot down to the floor. Bend your knee into a lunge for more intensity.
- Repeat for 3 sets of 15 reps on each leg.