How to tone your butt? 10 Best butt exercises
If you want a toned, firm butt, then the bottom line (excuse the pun) is you need to work on the muscles in your backside to create lift and to give you a well-rounded behind. We all spend far too much time sitting on our butts instead of exercising them, so it’s no wonder that there are more than just a few saggy bottoms around in need of some toning. If you are looking to tighten up your bum, you’ll need to exercise the muscles from every angle, so check out these top ten exercises that will tighten and tone your butt.
1. The bridge
This exercise will tone your upper thigh muscles, as well as your butt. Lay on your back with your hands at your sides. Bend your knees, with your feet placed flat down on the ground and then thrust your hips up toward the ceiling, as high as you can go. Then, let your hips fall slowly back down again and repeat the movement as many times as you can.
2. The glute kickback
The glute is a shortened name for the largest single muscle in the body, the Gluteus Maximus, and that is the muscle that shapes your bum. A great way to exercise this muscle is with an exercise known as the glute kickback. Kneel on your hands and knees and then lift one leg back, with your knee bent, so that your foot is raised higher than your head. Tense the muscles in your butt, on the side of your lifted leg, and slowly lower the leg back to the floor. Then, repeat with each leg alternately as many times as you can.
3. The squat
The most important thing to bear in mind when doing a squat is to keep your back straight. Stand up straight with your legs slightly apart and then squat down, so that your legs are at a 90 degree angle, keeping your back straight and your backside pushed back as far as you can. Stand up, still keeping your back straight and your shoulders back, and repeat.
4. Side leg lifts
This is a great butt toning exercise that you can do while watching TV, or reading a book. Lay on the floor, on your side, with your legs stacked one above the other. Raise your upper leg slowly into the air, hold it for a while and then slowly let it down again. Repeat ten times and then change sides and repeat ten times with the other leg.
5. The squat pulse
This is a variation on the standard squats. Stand with feet spread slightly apart and, with your weight on your heels, and your back straight, lower yourself down into the squat position. This time, when you raise yourself up again, don’t stand all the way up. Instead, bounce yousef up and down repeatedly, pulsing the muscles for as long as you can.
6. The bridge with leg lifts
This too is a variation on another exercise we have already described – the bridge. Lay down flat in your back and bring your knees up, with your feet flat on the ground. This time, when you raise your hips toward the ceiling, lift one leg up into the air at the same time. This makes the move harder to complete and works the muscles on each side or your butt, one at a time, work harder.
7. Standing lunges
Start by standing with your feet slightly apart and then take one huge step forward with your left leg and then bend both knees to lower yourself down keeping your left knee over the top of your left ankle. Straighten up and repeat with the exercise again, this time with the right leg taking the step forward.
8. The kickback squat
Squats are without a doubt the best form of exercise to tone the butt, so here’s another type of squat that will help tone your thigh muscles at the same time. Complete a squat as we described before, but when you side to the standing position again, put both arms out in front of you and kick back one of your legs behind you. When you repeat the squat movement, kick out the other leg behind you.
9. Toe tapping
You will really feel this one having an effect! Lie on your back and place your arms at your sides. Then, lift both of your feet, bending your legs at the knees, so that your thighs are vertical and your calves are horizontal. Lower one leg and tap your foot on the floor, raise it and repeat with the other leg.
10. The plie
This is a really simple, but very effective exercise. Stand with your feet spread apart so that they extend slightly beyond the width of your shoulders. With your arms held straight out in front of you, bend your knees and lower yourself into a squat and then raise yourself up again and repeat. In other words, it’s a squat, but with your legs spread apart.