10 Best Butt Exercises
An inactive lifestyle with no exercise at all can get you flabby and make your butt muscles weak. The butt is one of the places where fat storage is concentrated when there is reduced physical activity and a slowing down of the metabolism. It gets heavier with fat and loose muscles. Fortunately, there are exercises to tone your butt and get it into shape; but in order for them to be effective, you need to maintain a proper workout regime.
Read on to learn about ten exercises that can tone your butt:
- Toe Taps: This exercise will help you get the lower portion of your butt toned. To do this, you need to lie down on the mat and spread your arms out on both the sides. Make your thighs perpendicular to the ground and bend your knees to 90 degrees. Start tapping your left toe once on the floor and then the right one; make it slow and continue to tap for one minute, alternating between both your feet. It might pain your back (lower portion of the spinal cord) a little, but don’t stop if you want this exercise to be effective.
- Hit-Lift Progression: This exercise will relieve the tension or pain from your lower back, in addition to making your butt stronger. To perform this, you need to lie on the ground with arms out on both sides, and your feet touching the ground. Your knees should be bent, putting you in an angular position. Raise the hip for 1 second, and then put it down. Don’t over arch, but continue this lift after 1 minute.
- Front Raise with Single Leg: This exercise works out your thighs and butt. To do it, you need to hold 5-pound dumbbells with your hands, stand, and spread your legs apart. Then bend your right leg and raise it up to 3 inches from the floor. Extend your arm with the dumbbells, keeping your palm down, and now keep your left arm over your head for a count of 3. Place your arms again by the side of your chest in a straight position. Do four reps for each arm with one leg raised.
- Single-leg Glute Bridge: Lie on the floor on your back. Bend your knees and then extend one of your legs. While you exhale, make your glutes squeeze, and raise your hip towards the roof as much as you can. Hold that position for some time, and then repeat the same without touching the ground.
- Rainbows: Lie on the ground with knees in a hip-width distance, and with your shoulder facing up. Point your toes towards the ceiling. Tap the floor by lowering your legs and then squeeze your glutes. Continue this with the other leg as well.
- Hydrants with leg extension: Lie on your wrist on the ground with knees apart. Bend the knee in a right-angle position and raise one leg to the height of the hip. Extend it straight and then out of the side of the hip. Pause, and then bring the leg back to the original position. Repeat with the other leg.
- Crusty Lunges: Stand and spread apart your legs along the hip width. Press both your hands together in front of your chest. Now bend the knee of one leg to 90 degrees and take it behind the other leg. Take it forward and raise it to hip level. Then, return to the standing position, and then repeat with another leg.
- Bear Plank Leg Lifts: You have to start this in a plank position, and your shoulders should rest on your wrists. Your toe must touch the ground. Raise one of your legs in right angular position towards the ceiling and take it back to the floor, squeeze your glutes, and repeat the same with the other leg.
- Head Lifted Sumo Squat: Place your feet on the ground in a shoulder-width position, and toes on the ground with heels lifted upwards. Balance yourself and sit on your hip. Stand up and return to the starting position. Repeat it as long as you can.
- Single Leg Dead Lift: For this, you need to stand on your right leg, and bend your left leg to the front. Your knee should be kept to your hip height. Use your glutes as you fold yourself forward slowly. Your hands should reach the grounds when the left leg is stretched behind you. Hold and pause for a second, and then return to the starting position to repeat the same with your right leg.