Workout for Your Butt Before Your Wedding

Your wedding is one of the most important events in your life. Of course you want to look your best on your special day. If your butt isn't in the best shape, even if the big day is quickly growing nearer, you can make some serious changes with the right workout plan. Especially if your dress puts a focus on your backside, it's well worth planning an effective exercise routine to target those gluteal muscles.

  1. Stick with Squats

    • The squat is an essential exercise to include in your workout to tone and tighten your butt. The front squat is a more basic squat exercise, and can be performed with dumbbells at your sides or a barbell behind or in front of your shoulders. Maintain a wide stance, your feet slightly wider than hip-width apart, to target the glutes. The full squat, hack squat and safety squat are other variations of this exercise that target the gluteal muscles.

    Lots of Lunges

    • Lunges work nearly all of the major muscle groups in your lower body, but the rear lunge is one of the most effective for targeting the glutes. With a narrow stance, keep your back straight, holding dumbbells at your sides or a barbell at the back of your shoulders. Step back with your left foot, lunging down until your left knee is near the floor, your right thigh parallel to the floor. Return to your starting position, then repeat with your other leg. The side lunge and walking lunge are also effective exercises for strengthening the gluteal muscles and the hamstrings, as well as the adductor and abductor muscles, helping you create a tight, shapely rear.

    Toe Taps for a Tight Tush

    • Toe taps work the larger gluteus maximus muscles, but also the smaller gltueus medius and gluteus minimus muscles in your butt. Lie on the floor, your arms straight down at your sides, the small of your back pressed down into the floor. Lift your legs, bending them at a 90-degree angle so your calves are parallel to the floor. Lower your right foot, touching your toes off the floor and bringing your leg back to its starting position. Repeat, alternating legs each time.

    Hip Thrust for Hard Glutes

    • To give your butt a beating in the best way, include the barbell hip thrust exercise in your pre-wedding workout plan. Sit on the ground, knees bent and your feet flat, your back resting against a bench. Grasp onto a barbell so it rests on your lap, straight across your hips. Push your hips up toward the ceiling, using the strength of your glutes. Extend your hips fully so your body forms a straight line, hold, then lower yourself back down and repeat.

    When to Work Out

    • To lift and sculpt your butt before the big day, do your workout at least four to five times a week, starting with a single set of 12 to 15 reps and gradually work your way up to three sets. When the amount of weight you're using no longer feels challenging, increase it by 5 to 10 percent to keep the resistance up. You should also include an adequate amount of cardio in your weekly workout plan. Aim for four to five 30- to 45-minute sessions each week, including cardio exercises such as running, jumping rope and burpees to engage the muscles in your butt and help burn off those layers of fat so you can see the hard-earned muscles underneath.

    Things to Think About

    • Consult with your doctor before starting on any new workout routine. Never overexert yourself; you should only feel a light tension in your muscles during an exercise, never any pain. Performing a brief warm-up before your workout helps prepare your body for the workout. Stick with dynamic stretches to warm up your muscles, improve blood circulation and improve flexibility.