7 exercises to tone your booty
We all want curves that would make Kim Kardashian jealous. Thank goodness we’ve got you covered. Follow these 10 exercises and you’ll have a toned backside in no time.
1. Squat with Kick Back
The humble squat has many variations, but this version with a kick-back is our favourite as it engages vital thigh and butt muscles.
How to do them:
- Start with your feet shoulder-width apart
- Sit back into a squat
- Draw your left leg behind you and extend both arms forward
- Return to squat position
- Repeat on right leg
- Aim for 2-3 sets of 12 reps on each leg
2. Donkey Kicks
This is our favourite of them all. It works the entire butt and you can feel it right away. This means you know you are doing a good job!
How to do them:
- Start on your hands and knees
- Raise left leg behind you as far as you can, pointing toe to ceiling
- Make sure to keep your back flat. Do not push your leg higher than your butt allows
- Lower left leg and repeat for right leg
- Aim for 3-4 sets of 20 reps on each leg
3. Curtsy Lunge
As lovely as it sounds, this exercise can be pretty difficult, especially for poor uncoordinated souls. We love it as it works on your balance as well as your booty.
How to do them:
- Start with feet hip-width apart
- Step back with your left leg, crossing it behind your right (as if you were about to do a
- curtsy)
- Bend your knees and lower your body until both knees are at a 90-degree angle
- Rise back up and repeat with right leg
- Aim for 3-4 sets of 12 reps on each leg
4. Glute Bridges
You get to lie down for this one, but don't be fooled - it's far from restful!
- How to do them:
- Lie on your back with feet on the floor, hip-distance apart, and knees to the ceiling
- Place hands palm-up for best results
- Lift hips slowly towards the ceiling
- While doing this, pull belly button toward the spine and tighten your glutes
- Hold for 5 breaths
- Lower down again
- Aim for 3 sets of 12 reps
5. Plié
Here’s one for the wannabe ballerinas. It is a variation of a squat that works your inner thighs, which are always difficult to target. Plus, it seems eases some of the pressure that squats place on the knees.
How to do them:
- Start with your feet slightly wider than your hips, toes pointing outwards
- Sit back into a squat
- As you stand back up, tense your glute muscles
- Aim for 3 sets of 15-20
6. Lower Half Lunge
This exercise works out your legs while forcing the butt muscles to pick up the slack. It also can help
to work up a sweat too. Sounds fab to me!
How to do them:
- Start with your feet together
- Step left leg back into a lunge and touch the left knee to the floor
- Make your right knee does not go past your toes
- Bring your left knee slowly off the ground until you are halfway to standing
- Return your left knee to the ground slowly
- Repeat on right leg
- Aim for 2-3 sets of 15 reps on each leg
7. Clam Dig with Rotation
To work out not only your butt but also your hip joints, obliques and shoulders, try this simple
exercise. It’s a killer!
How to do them:
- Start on your left side with your head supported by your left palm
- Bend your knees in front of you by 45-degrees
- Hold a 3-4kg dumbbell in your right hand for best results
- Raise your right leg and right arm straight up towards the ceiling
- Hold at the top for one breath
- Lower leg and arm again
- Repeat for right side
- Aim for 2-3 sets of 12 reps each side
A word for the eager beaver, don’t try these all at once! Try 2-3 butt exercises and always aim for at least 2 sets. It’s important too not to get stuck doing the same exercises, so we hope that this guide will give you some inspiration to mix up your workout!
Image: PaperMag.com
Advertisement
