Having a toned body is already very attractive for most people – why not tone your butt while you’re already working out to look better? It could also help burn off any stubborn fat hanging around your hips.
So here we go, here are the 6 excercises to help you tone your butt.
This is probably the first exercise you thought about doing when thinking about getting a nicer butt. There will be more variations later though! However, this is also good for flexibility and working out your cardiovascular system. Start off really feeling the form and making sure you are doing it properly before adding in any weights.
Also a common glute exercise, lunges are best done by taking a large step forward or add elevation, if you are doing step-up lunges. This brings the focus of the exercise to your glutes more than your legs.
You know bridges are the exercise where you are laying on the ground and lift your hips up – but what are glute bridges? They’re very similar. Have your upper back against a bench with your knees bent and feet solidly on the ground. Using only your glute muscles, raise your hips up off the floor to make a straight line going from your knees, hips, and shoulders.
Single Leg Squats
The point of this type of squat is to use what are sometimes unused muscle fibers to stay steady while you are unbalanced. Make sure you have a way to catch yourself the first few ways and stay steady. Also squat as low as you can during this exercise.
This is also a fantastic butt-builder. When you are pushing up from the bent-knee position, push through your heel. Using your heel will move your center of balance a bit backwards and will be better on your glute muscles to work out.
Alright, this isn’t an exercise, but it could come in handy anyways! Here’s what we recommend:
- Back extensions
- Reverse back extensions
- Rear leg raises
- One legged cable kickback
- Cable hip adduction
- Machine squat
- Bodyweight squat
You should aim for, and slowly work towards, doing 5 sets of 15 or 20 reps each.
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