For overall strength and a great looking butt, you need to take some time to train. If total body fitness and proficiency at everyday tasks isn’t enough motivation, these 13 moves will tone your behind and have your butt looking better than ever. How’s that for incentive?
1. GLUTE PRESS:
Start on your hands and knees. Balancing on your right knee, swing your left leg back. Your foot should remain level and your thigh should be parallel to the ground at its highest point. Take the left leg back down slowly and repeat. Remember to switch legs.
2. SINGLE-LEG HIP EXTENTION
Start on your back with your arms out to your sides for stability, in a bridge. Bend your left leg and plant your left foot firmly on the ground then raise your lower body and right leg out in a straight line off the floor. With toes pointed back toward you, raise your hips and right leg higher, maintaining a straight line with your body. Your head should remain on the floor but your body should be at a 45 degree angle off the floor. Hold and then lower your right leg down without letting it touch the floor.
3. LATERAL SHUFFLE SQUATS WITH A STEP
Start with a step to your right, place your right foot on the platform. With your left foot still on the floor, squat down—using good form (back straight, head up). Pushing off the left foot, shuffle up and over the step, landing on the opposite side with only your right foot on the ground. When coming down, lower into a squat; repeat.
4. BOX JUMPS
Start by choosing a height that feels comfortable, but is still challenging. When jumping, the goal is to get both feet firmly planted on top of the box at the same time. This move provides both great cardio and strength benefits for your legs and backside.
5. KETTLEBELL SWING
Start standing with feet a bit wider than shoulder-width apart, toes pointed out, holding the kettlebell directly in front of you in an overhanded grip. Bend your knees slightly and set your hips back a bit, your body should be slightly lower—but not in a squat. Lower the kettlebell between your legs and in one swift motion, use your butt and hips to help get the kettlebell back up in front of you. During the exercise remember to keep your core and rear tight. There are tons of other kettlebell moves that are super effective; you can find a few here.
6. SIDE LUNGE
Start standing up straight, feet shoulder width apart. Take a big step with your right foot, to the right side and with your whole body leaning right, set your hips back and lower yourself down. Keep your back straight, don’t hunch over, make sure your right knee is over your toes and try to keep your left leg straight and then hold that position for a moment. Both feet should be pointing forward and flat on the ground the whole time. Return to starting position and then do the same thing with your left leg.
7. TWISTING LUNGE
Start standing with feet shoulder-width apart and take a large step forward with your right foot. Your feet should be pointing forward and your right knee should be directly over your right foot as you lower into the lunge. Turn your upper body to the right and extend your arms in that direction, then hold. Moving your arms and upper body to the center, take a big step forward with your left foot and repeat.
8. CURTSY LUNGE
Start standing tall, with your feet hip-width apart. Step your right foot behind your left and lower the right knee to the ground, but don’t touch the floor. Hold there for a moment and then bring your foot back to start (or you can kick the right foot out to the side). Repeat a few times and then switch legs.
9. EXERCISE BALL TUCK
Start lying on your back with your arms on the floor out to the side and heels on an exercise ball. Raise your hips so only your upper back is touching the floor, your body should be at a 45 degree angle. Pull your heels in toward your body, rolling the ball close to your butt and hold it for a moment. Only the very top of your back should be on the ground at this point. Slowly roll the ball back to starting position.
10. JUMP SQUATS
Start with your arms raised in front of you in whatever position feels most comfortable. Lower into a squat then on the way up power into a jump. Come down from the jump directly into a squat and repeat.
11. STRAIGHT-LEG DEADLIFT
Start with an amount of weight that feels comfortable, but challenging. Hold the barbell with an overhand grip, standing straight up, arms straight down. Bend your knees slightly, keep your back straight and let your hips move back as you bend down slowly. Move the weight down the front of your legs as far as you can, while maintaining good form. Pull back up the same way; you should feel this move primarily in your hamstrings and glutes.
12. SINGLE-LEG DEADLIFT
Start with a free weight that feels comfortable, but challenging. Standing with feet hip-width apart, lift your right foot off the ground while keeping your back straight. Bend at the hips as your right legs moves up, in line with your back, and the weights move toward the floor. Maintaining good form, slowly return your right leg toward the floor. Keep it off the ground if you can as you repeat the exercise and then switch legs. This move will help with strength and balance.
Image Source: fitandhealthyminds Photography