Best Moves To Tone Your Butt
Some women hit the genetic lottery and have booty for days without having to lift a finger. Others need to hit the gym and sweat for it. Whether you’re the former or the latter, you can always sculpt a little more junk in the trunk.
Here’s how to create your best b*tt in five easy steps. Make your yoga pants proud.
Why: We might be stating the obvious, but squats are at the top of every b*tt workout list for a reason. They work. Squats are the ultimate core workout and will help with your overall fitness. It doesn’t hurt that they will tone your b*tt in the process.
How: Stand with your feet shoulder width apart, head facing forward and chest held high. Hold your arms out in front of you for balance, and lower your body as if you’re trying to sit in an imaginary chair. Go until your thighs are as parallel with the floor as you can get, and then push back up through your heels, keeping your head held high and back straight.
Why: Another tried and true method for tightening those glutes? Lunges all day. For added oomph, grab some dumbbells (or anything heavy, really) to add a little extra resistance. Like squats, they’re fantastic all-around for your core and to help keep your abs on point.
How: Just like squats, you want to start with your feet shoulder width apart, keeping your chin up and facing forward throughout the entire lunge. Step forward with one leg to a 90-degree angle, ensuring that your knee rests directly above your ankle and your back knee doesn’t touch the ground. Push back up through your heel and repeat with the other leg.
Floor/glute bridge hip raise
Why: The floor bridge hip raise targets the glutes but also helps work the flexibility of your hips by strengthening your surrounding hamstring and lower back muscles. As an added bonus, building up the strength and flexibility of these muscles can even help with lower back pain.
How: Lie with your back on the floor and knees bent at a 90-degree angle, arms extended at your sides. Lift your hips in the air, pushing with your heels through the floor and creating a plane that extends from your knees to your shoulders. Slowly lower your hips back down to the floor and repeat.
Single leg glute bridge
Why: Think of it as part two of the floor bridge hip raise exercise. This time, you’re targeting your glutes and hamstrings, with a little extra for your core. Noticing a trend yet? It’s not just about building up your b*tt, but all the muscles in that whole region as well.
How: Raise your hips as you would with the standard glute bridge. This time, you’ll extend one leg out at the same angle as your core, hold it for a second, then bring it back down. Alternate between legs for as many reps as you can handle.
Why: Not to get too technical, but donkey kicks are awesome for building your b*tt because they not only target the gluteus maximus (the biggest booty muscle), but also your hip abductors (the other two muscles that make up your b*tt). If you want a full-booty workout, you’ve got to make sure you’re hitting every part of it, not just the main muscle.
How: Get on all fours, ensuring your hands are directly under your shoulders and your knees are directly under your hips. Keeping your leg bent at a 90-degree angle, lift one leg behind you until it is even with your body and the sole of your foot is parallel with the ceiling.