Kim Kardashian has one of the most famous bums in the world. She’s a great role model for RI Dolls dancers because she proves you don’ have to be as thin as a rail to be sexy. Thousands of people have tried to replicate Kim’s butt without achieving the same results. That’s because most people don’t have the same intense workout ethic and exercise regimen that Kim does. But that’s not to say that it can’t be done. Even if you fall short of having the same exact behind Kim does, if you follow these 5 exercises, you’ll have a gravity-defying bum that any RI Doll would be proud to have.
Ask any fitness coach what the best butt exercise is, and they will probably say squats. Not only do squats tone and firm up your ass, but they will also make your butt plumper and juicier if you hold weights while doing them.
Start by slowly bending your knees until your legs are parallel to the floor. Slightly push your bum outward and feel the muscles stretch. Then slowly push your legs back up and return to the starting position. Do this 20 times, which equals one set of reps. Rest for up to 3 minutes, and then do another set of reps. Rest for another 3 minutes, and do a third set of reps. Aim for 5 – 6 reps a day.
If you want to use weights too, start with a light weight and work your way up over time. Make sure you don’t bounce the weights while you are squatting down because you could pull a muscle or tendon.
2. STAIR CLIMB AND STEP-UPS
These are simple exercises you can do just about anywhere. For the stair climbing exercise, the objective is to stretch your glutes. To do this, just take the stairs two at a time. If you don’t have access to a staircase, then you can do step-ups at the gym, or in your own home. Just make sure the step you use is sturdy, and is between 1.5 – 2 feet off the ground. After you’ve done this for a while, hold on to dumbbells for greater resistance and to activate more muscle growth in your bum.
Another famous butt exercise is the lunge. It’s also another one that people hate to do, yet it gives great results if you stick with it. Just watch out because lunges are apt to give you more soreness in your glute muscles than any other exercise.
Start by keeping your arms straight down by your sides, while holding a dumbbell in each hand. If you are just starting out excising, use small 3-pound weights. If you’ve been exercising for a while, you can use 5-pound weights or heavier.
Stand with your feet straight and about shoulder width apart. Keep your back straight as you step forward with your right leg. Bed your knee as your right foot lands on the ground. Your left knee should be low, but not so low that it touches the ground. Your right knee should be at a 90-degree angle so your thigh is parallel with the floor. Make sure your knee never goes past your ankle, or you will experience extreme knee tendon tension and you could seriously harm your knee. Then, keeping your extended right leg out, push up with your bum muscles and bring your left foot forward until it’s next to your right foot. Then, step out with your left foot, and do the same thing.
Make longer strides to work out your glutes. Make short strides if you want to target your legs. For the best results, do 4 sets of 12 reps.
4. LEG PRESS
If you want a round bubble butt perfect for squeezing, then you need to add leg presses to your exercise routine. Doing leg presses will also give you toned legs, all in one move. To do a leg press, get on the leg press exercise machine at your gym and place your feet slightly higher on the platform than usual. This will give you maximum glute muscle stimulation. Now, push the platform with your heels to get good stretch. Then, try a few reps with your feet closer together, which will put more emphasis on the outer glutes to add roundness to your butt. The specific number of reps and sets you do depends on your personal fitness level.
To lift and smooth that hard to reach area between your hamstring and your bum, you need to do deadlifts with dumbbells or a barbell. Start by standing straight, with your feet shoulder-width apart. Hold a dumbbell or barbell, keep your back straight, keep your legs straight without locking your knees, face forward, and lower the weight to the ground by bending your knees slowly. Then slowly straighten your knees and lift the weights back up again. Aim to do 10 to 15 reps per set.
A quick internet search will answer any questions you have about doing these exercises correctly to get a butt like Kim Kardashian. Even if your bum doesn’t get quite as big and round as hers, you will still be doing a good thing for your body. And your customers a RI Dolls will appreciate it by giving you bigger tips.