Ask anyone what part of their body they want to tone, and most likely their answer will be their butt. For some reason, our society is obsessed with the shape of our butts.
I remember when I was younger, it was all about having a small butt. There was no way you were fitting into those Levi’s with a big butt! However, today, it seems that people want to have a round, tight tushy! And honestly, I’m a fan of the latter.
So, what exercises can you do to shape and tone your butt? There are many. And the best part? They can all be done at home!
Here are some of my favorites:
Squats are great for toning your glutes. Not only do squats work your glutes, they also work your hips and thighs. Squats are a major part of my strength training routine. I prefer to do them with dumbells (as shown in the picture), but if you’re just starting out, no weights are necessary. Just make sure to use proper form. NEVER let your knees go in front of your toes, always keep them behind your toes. And always keep your knees inline with your toes, never twisting them in or out. Squat until your thighs are parallel to the floor and then rise. Do as many repetitions as you can in 30 second intervals.
Personally, I think lunges are the king of all butt exercises. There are many different types of lunges: walking, static, side, split, sliding, etc. The one I perform the most is static lunges. Like squats, you want to make sure you are using proper form. Make sure your knee stays behind your toe, and don’t lean forward, keep a straight back. Again, I like to use heavy barbells when I do squats, but that is totally optional.
3. Donkey Kicks
Donkey kicks (aka, hip extensions) mainly target the glutes. To do these, get on all fours with hands under your shoulders and knees under your hips. Keeping your right knee bent at 90 degrees, flex your right foot and lift knee to hip height. Lower knee without touching the floor and lift again. Perform 15 – 20 reps per leg. If you like, you can add ankle weights to make it more challenging.
4. Curtsy Lunge
Yes, we are back to the lunges! These curtsy lunges make my butt ache every single time. The difference between a curtsy lunge and a standard lunge is that you are crossing one leg behind the other and then lunging, like you are about to do a curtsy. To start, stand with legs hip width apart. Lunge back with left leg, crossing left foot behind right. Bend both knees to 90 degrees, keeping right knee directly above right ankle. Perform 15 reps per leg. I like to use weights for some added resistance, but trust me, you’ll feel it without the weights.
5. Froggy Butt Lifts
Okay, so you’re wondering what the heck I’m talking about, right? Sounds strange, the froggy part anyway…
I couldn’t find a decent picture of this, but I did find a good little video on how to perform this move. And wow, does this move target those butt muscles! Try to do 15 reps, rest, and repeat.
I know there are many more butt toning exercises, but these are my top 5 favorite ones. In the comments, I would love to know what your favorite butt toning exercises are!Print This