If you want to tone, lift, and firm your butt, this is the article for you. A lot of people struggle with their butt and can’t seem to get it into shape. With the killer buttocks exercises I will share in this article, this will no longer be a problem. By doing this exercises regularly, you’ll be able to finally tighten your butt as much as you like. You can do these exercises at the gym or at home. They require little or no equipment at all to perform.
But first, realize that you also need to maintain a sensible diet routine to ensure that what you eat doesn’t undo the effort you make. OK, let’s see which butt exercises you need to do…
You can see how this exercise is performed in the picture at the beginning of this article. You get down on your hands and knees to begin with. Then, you lift one bent leg in the air and hold it so you’re thigh is parallel to the floor. You lift your leg higher and crunch your glutes. The movement is short as you don’t allow your leg to fall beneath the parallel line when descending.
I recommend doing as many reps as you can with this exercise and hold your leg at the top position at the end of each set. You can also strap on some ankle weights in case it becomes to easy for you. I do this exercise without weights, myself. Yes, guys can also do this exercise.
Another variation of the hip extension is done with a straight leg instead of a bent one. I like to do both variations as it gives me more diversity and keeps things interesting.
Lunges are one of my ultimate favorite exercises and they’re excellent for fat burning purposes and to tone and tighten your butt. There are a number of variations of lunges. I’ll explain how to do the basic one (which is very effective) and touch a bit on the other ones too.
To do a lunge is simple: take a step forward and bend your legs, going straight down. You should make sure to not bend your forward knee lower than a 90 degree angle and to keep your knee behind the line of your toe. This helps to reduce the strain on your knees.
You can make this exercise harder by holding a dumbbell in each hand. You can also do lunges on a step or with the back leg on a stability ball or another elevated platform. However, for most people, the simple lunge should be hard enough.
What many consider an ultimate exercise, the squat is indeed one of my favorite buttocks exercises. You really push your body hard when you do squats so you won’t just be toning your butt and thighs but also burning lots of calories as well. While you can do the squat with your back against a wall, I prefer doing them as freely as possible. In the gym you can do squats in a Smith Machine but it is also limiting as you do the squats with a bar that’s fixed on a rail that can only go up or down.
In the picture to your right, you can see how a squat needs to be done. In this case, the woman doing the squat is holding an exercise bar on her shoulders. You can use such a bar or hold a dumbbell in each hand to make the exercise more intense. However, doing squats using your body weight and nothing else is usually hard enough as it is.
To do a squat you need to stand with your legs apart at about hip to shoulder width. As you can see, when you bend down into the squat, you must keep your back straight, your eyes forward, and push your butt backward. Your knees shouldn’t pass the line of your toes. You should also refrain from squatting too low. A 90 degree angle at the most is recommended.
The bridge is an exercise that targets the buttocks so it’s an excellent way to tone your butt further. This exercise may not burn too many calories all by itself but it is still recommended in any lower body workout.
In the picture to your right you see a one-legged bridge. You can also do a two legged version with both feed on the floor close together. When I do a two legged version I like to place a small ball between my knees. It helps me crunch the glutes.
To do a bridge is simple: lie down with both knees bent. Place one foot on the other knee (look at the picture). Raise your body while keeping your shoulders, neck, arms, and head on the floor (and one foot) and crunch the buttocks. Lower your body until your butt is grazing the floor and raise it again. Do this quickly to make it as effective as possible.
I hope that now you feel excited about doing an awesome butt workout at home. These buttocks exercises can help you tighten and lift that butt. Time to get to work and have fun while doing these exercises. For more lower body exercises check out my article on exercises to tone legs.