7 Top Notch Ways to Tone Your Butt

Look No Further: Best Exercises for Your Butt

Is Your Butt in Need of a Lift?

If you have noticed that your derriere is going south and you’re looking for a great workout that will turn it around, look no further. Here are 7 of the most effective butt exercises out there. And the good news is you don’t need to make a big investment in equipment to get the job done. Using a mat makes life easier, but carpet or a rug will do (just make sure the rug stays snug on the floor and doesn’t slip and slide). If you are really out of shape, go easy on the reps. Work up to maximum function. Happy butt building.

Hip-Lift: Lie on your back with your arms at your side and knees bent, feet on the floor. Lift your hips toward the ceiling. Hold for just 1 count and then lower your back down. Repeat this for 60 seconds, squeezing your glutes and hamstrings at the top of your range of motion. Be careful not to over extend your spine. To increase the difficulty, extend one leg at the top of the lift. Keep your thighs parallel and hold the lift position for as close to 5 seconds as possible. Keeping your hips up, place your foot back on the floor and then lower your hips. Repeat this exercise for 30 seconds. Switch sides and do the move another 30 seconds on the other side.

Toe Tap: This is especially effective on the lower part of the butt. Lie on the floor with your arms at your sides. Bend your knees at 90 degrees while lifting your feet so your thighs are perpendicular to the floor. Slowly and quietly tap your toes (left then right) on the floor. Alternate tapping your toes for 1 minute. If you feel any back pain, don’t bring your toes all the way to the floor.

Single Leg Raises: Stand with your feet hip width apart. Hold a 5 lb. dumbbell in each hand (you can use equal can goods from your pantry). Bend your right leg and raise it about 3 inches from the floor. Extend both arms in front of you at chest height with palms facing down. Keeping your arms straight, raise your left arm above your head and hold for 3 counts, then return arms to chest height. Continue alternating arm rises until you have done a total of 8, 4 reps on each arm. Stretch legs, doing 8 more reps on your right leg.

Dumbbell Squats: Place feet shoulder width apart holding 8 to 10 lb. dumbbells down by your thighs. Squat down as if you were going to sit in a chair, keeping your weight over your heels. Squeeze your glutes as you return to the starting position. Do 15 to 20 reps. Keep your weight in your heels making sure your knees do not pass over your toes. For more difficulty, try it without the weights, jump vigorously and land in the squat position.

Plie: Stand with your feet slightly wider than shoulder width apart and your toes pointing out. Bring your arms out straight in front of you and lower into a squat position. Come back up and repeat. Go as low in the squat as you can without allowing your knees to go past your toes. Be sure to tuck your tailbone under and contract your glutes. Keep your back straight and don’t let your knees pass the toes. Do this for 1 minute. After about 40 seconds pause at the bottom of the squat for about 15 to 20 seconds.

Explosive Lunges: Stand with your feet together and your hands on your hips. Lunge forward on your right leg. Jump up, switch legs in midair, and land with your left leg in a forward lunge. Continue explosive lunges, alternating sides, for 1 minute. Keep your fists up in front of your chin and push off the floor with both feet. Your front knee should be bent 90 degrees and align over your ankle.

Clam Dig with Rotation: Lie on your right side with your right arm bent at the elbow, right hand holding the weight of your head. Bend your knees in front of you at 45 degrees. Hold a 5 to 8 lb. dumbbell in your left hand and keep your left elbow lying along your left side. Lift both your left leg and your left arm up toward the ceiling at about 90 degrees. Keep your hips ‘stacked’ without rocking backwards, and with your elbow pressed into your side. Hold at the top for 2 seconds before returning to start. Repeat for 1 minute, and then switch sides.