Here’s the bottom line: if you want to lift your butt, you have to build muscle. Your butt can be your best asset (see what we did there?) if you take it into high gear with these moves and tips.
Try them all for a fast blasting circuit, or create your own combination of any of the following to tone and strengthen.
The jumpsuit is great for toning your butt and your legs and has the bonus of an intense cardio hit. Stand tall with your feet hip width apart. Bend your knees and come to a full squat, then launch yourself straight up in the air with your arms stretched out in front of you. Land softly on the balls of your feet and bend your knees to cushion your landing. Return to a squat position. That’s one rep.
Do as many reps are you can for 20 seconds. Rest for 10 seconds and repeat.
Lie flat on your back with your feet placed on top of the BOSU ball, hip width apart. Put your hands to the side of your body on the floor for stability. Slowly raise you pelvis to the ceiling, keeping your glues and hamstrings engaged. Keep your gaze up to keep you spine and neck neutral and relaxed. Squeeze your glutes at the top for two seconds. Slowly release back down. That’s one rep.
Do 15 reps.
Elevated Split Squats
Begin by placing your left foot on top of a bench or a ball behind you, keeping your right leg straight. Slowly bend you right leg until you are in a squat position, engage your right glute and lower your pelvis to the floor. Your knee should stay directly over your ankle. Straighten your right left and return to a neutral position. That’s one rep.
Start with 8-10 reps per leg and build up to 12-15 reps per leg.
Lie down on your stomach, keeping your neck in a neutral position looking ten inches in front of you. Extend your arms and point your toes. With your arms and legs slightly bent, lift both your arms and legs at the same time, forming a subtle “u” shape with your back. Your back should be arched, but not to the point where you feel strain. A little movement goes a long way with this move. Hold for two second and release your legs and arms back to the floor. Rest your forehead on your mat for three seconds.
Do 8 reps with three seconds rest in between.
Single Leg Bridge
Lie flat on your back with your knees bent. Put your hands flat on the floor for stability. Extend one leg in front of you at a 90-degree angle. Life your pelvis up, and squeeze your glutes until you are in a straight, stiff bridge position. Hold for one second and then slowly release your pelvis to the floor. That’s one rep.
Do 10 reps on each leg.
You will need a bench or a sturdy chair to step on to for this exercise. Place your left foot on top of the bench, flat foot. Step up and bring your right leg up, lifting your knee toward your chest. Hold at the top of the step for one second. Slowly release your right leg down.
Do 15 reps on each leg.
Stand with your feet hip distance apart. Extend your arms in from of you at shoulder height. Take a large step forward at a diagonal angle and place your foot at “11 o’clock”. Sink down until your thighs are parallel to the floor. Hold for one second. Come back up and out of the squat. That’s one rep. Make sure to keep your upper body lifted and your core engaged to protect your lower back.
Do 10 reps on each side.
Stand tall with your feet shoulder width apart. You can choose to hold a weight in one hand (suggestion 8-15 lbs depending on your fitness level). Rest your weight on your left leg and slowly lift your right leg straight behind you and tilt your torso straight in front of you. Hinge at the hip. Pull your belly button in toward your spine and keep your core engaged. Your spine and legs should be in a straight line. Slowly come back to neutral. That’s one rep.
Do 10 reps on each side.
Start on all fours on your mat with a straight back and your shoulder blades pulled toward each other. Bend your elbows slightly so they are not locked at the joint. Use your arms for stability and you put your weight in your left leg and slowly lift your right leg to the side, still bent at the knee. Raise it up until your inner thigh is parallel to the floor. Release it back down and exhale. Raise it back up on your inhale.
Do 15 reps on each side.
Lie on your belly on top of an exercise ball and walk your hands out straight in front of you until the ball is underneath your shins and sitting comfortably. Your arms should be slightly bend, hands underneath your shoulders. Pull your belly button toward your spine to engage your core. Stabalize yourself on the ball before lifting your right leg one foot off the ball keeping it straight and your glute engaged. Hold for one second. Alternate to your left foot.
Do 12 reps total, 6 on each leg.