The butt is the object of many of our weight loss efforts. For some of us, it’s the one thing that just doesn’t seem to get smaller even when the rest of our body does. The good news is that there are some exercises that can help tone your butt, if you use them alongside regular exercise.
Make sure to perform the exercises below with dedication 3 to 4 times a week. Every alternate day is a good schedule, since the day off will help your butt muscles recover and strengthen. The exercises below should each be repeated for 15-20 times at least for some effectiveness, and of course more repetitions are a good thing.
You can perform a lunge by stepping forward with one foot and bending both knees to come into a lunge position. Variations of the forward lunge include the side lunge and backward lunge. If you want to increase the intensity of your lunges, hold light weights in both hands while doing them.
Squats are performed by standing with your feet still apart and bending your knees so that your thighs are parallel to the floor, bringing you into a position that looks as though you are sitting in an imaginary chair. When performing a squat, hold both your arms straight in front of you for balance.
The starting position for this exercise is you being on your elbows and knees on the floor. To do a kickback, lift one leg so that it is parallel to the floor (be careful not to lift too much as this may strain your back). Squeeze your glutes as you do this and pulse your foot slightly upward. Repeat again for your other leg.
#4 Step Ups
Step ups are simple moves that really work your buttocks. Get a platform that is high enough to work out your butt effectively, and after placing one foot on the platform, push up with the same foot and step onto the platform, bringing the other foot up on the platform as well. Repeat again, this time stepping first with the other foot. If you want a simple version of this exercise that doesn’t use a platform, climbing stairs as much as you can is just as good. Step aerobics is also a more interesting way to perform this exercise.
#5 Butt Squeezes
While not technically an exercise, the butt squeeze is a great move that you can do no matter where you are. Just squeeze in your butt muscles and hold for a few seconds, then release. You can do this daily multiple times, at any time. Why not do butt squeezes when you are waiting in line, in the car stuck in traffic or even at the office sitting at your desk all day?
Do remember that, besides the strength training exercises above, you should also incorporate a daily dose of cardio exercise such as running, walking, cycling, dancing, and so on into your exercise regime as well. This is to ensure that the fat layers on your butt are burnt away, showing off the beautiful butt muscles you have underneath that give off the toned look. With some persistence, you will have a butt that everyone will envy!
Share your own secrets to great looking butt at the comments as well.