#20 Want a Beautiful Butt?
Getting a toned, sculpted butt isn't all genetics and doesn't require hours a day in the gym. With these great spot training exercises, you can learn how to focus on your booty and have a beautiful butt in just a few months. Are your buns up to the challenge?
#19 Hold Plank
Lie on the ground face down and prop yourself up on your hands or elbows, then push yourself up on your toes. Make sure your body is off the ground, but keep those hips low to the ground. Your body should maintain a level elevation. Sounds easy, huh? Try holding it for 30 seconds and you'll really feel the burn in your butt and abs. When 30 seconds becomes easy, work your way up to 1 minute, 2 minutes, even 5 minutes for an intense workout.
#18 Jump Around
Bouncing on a trampoline is a great way to tone up your butt. It's also a fun way to spend time with your kids!
#17 Hurdles
Try running with some hurdles for an intense booty workout. If you don't have access to a track facility with hurdles, you can set up some makeshift ones in your backyard using plastic PVC piping.
#16 Single Leg Squats
Bend one knee and bring your foot up behind you, then squat down with your leg until your bent knee almost touches the ground. These pistol squats are a great workout for your buns, but they can be very difficult to do. If you are having trouble, try holding onto a chair until you build up the strength to do them independently.
#15 Running
In addition to getting cardio and burning calories, running is also great for your toning your butt muscles. Add a jog or sprint to your routine.
Remember, jogging is great for cardio, but running fast is more likely to sculpt your muscles and burn fat. A great exercise for both cardio and sculpting is wind-sprints: jog for a while, then sprint as fast as you can for as long as you can. Once you run out of steam, go back to a jog until you catch your breath and start again.
Remember, jogging is great for cardio, but running fast is more likely to sculpt your muscles and burn fat. A great exercise for both cardio and sculpting is wind-sprints: jog for a while, then sprint as fast as you can for as long as you can. Once you run out of steam, go back to a jog until you catch your breath and start again.
#14 Bridging
Lie flat on your back with your arms down and your knees bent. Push with your glutes and lift your body until only your feet and shoulders are touching the ground. Hold for 3-5 seconds and come back down to the ground.
This exercise shouldn't hurt, if you find your back hurting when you do this you should stop. Focus on form, because doing these wrong could lead to back pain and injuries.
This exercise shouldn't hurt, if you find your back hurting when you do this you should stop. Focus on form, because doing these wrong could lead to back pain and injuries.
#13 Clam Diggers
This is a classic glute strengthening exercise. Loe on your side, make sure your shoulders, hips, and ankles are aligned. Lift your legs apart slowly while tightening your butt and hold for two seconds. Bring back down and repeat.
Do at least 30 of these on each side for best results. If they get to easy, try holding a 5-10 lb dumbell in your free hand and rotating your arm with each lift.
Do at least 30 of these on each side for best results. If they get to easy, try holding a 5-10 lb dumbell in your free hand and rotating your arm with each lift.
#12 Plies
Stand up with your feet a little further than shoulder-length apart and your toes pointed apart in opposite directions. Tuck your tailbone and bring your legs down and go into a low squat, come back up and repeat. Repeat for 60 seconds; that's it!
This simple butt effective exercise is part of the Brazilian Butt Lift Workout. It seems similar to squats, the repositioning of the feet targets the glutes more. This is an old ballerina move!
This simple butt effective exercise is part of the Brazilian Butt Lift Workout. It seems similar to squats, the repositioning of the feet targets the glutes more. This is an old ballerina move!
#11 Toe Taps
This is a great calisthenic to sculpt your butt. Start by lying down on your back with knees bent and both feet in the air, arms at your sides. Now bend one leg at a time and tap your toe to the ground without resting your foot on the ground; bring your foot back up and alternate with your other foot.
Keep doing this exercise back and forth for 60 sets of 60 seconds or more. For an added butt workout, don't put your feet down between reps and rest with your legs still in the air.
Keep doing this exercise back and forth for 60 sets of 60 seconds or more. For an added butt workout, don't put your feet down between reps and rest with your legs still in the air.
#10 Hip-Lift Progression
Lie on your back with your knees bent, arms at your sides. Lift your hips to the ceiling and hold for a couple seconds; then rest for a couple seconds and repeat. Once this seems easy, extend one leg at a time while doing reps of this exercise to really get the most out of it.
Not only does this exercise work your glutes, but as an added bonus it also relieves stress in your lower back. A great all-around calisthenic.
Not only does this exercise work your glutes, but as an added bonus it also relieves stress in your lower back. A great all-around calisthenic.
#9 Front Lunges
Front lunges are one of the best lower body exercises, they work your thighs, hamstrings, and glutes (that's your booty!) To do front lunges, put your hands on your hips and take a big step forward, then bend down until your front leg is bent at ninety degrees. Switch legs and repeat at least 15-20 times.
#8 Side Plank Raises
This is a great workout for your core and butt. Lift yourself up into a side plank, and simultaneously lift your leg up while bringing your arm down until your knee and elbow touch. Try starting out with 30 seconds on each side and work your way up.
#7 Side Lunge
Great for your sidebutt! Start standing up straight with your legs together. Bring your right leg out and bend down while keeping the left leg straight. Twist your core and try and reach your right foot with your left hand. Then bring yourself up to the starting position and do the same on the opposite side. Try 15-20 reps on each side for starters.
#6 Jumping Rope
Jumping rope can burn up to 200 calories in 10 minutes! It engages your legs and glutes, helps you get your heart rate up and burn fat.
Once jumping rope gets easy, try doing it faster and longer. If you can jump rope for 10 minutes straight you are a super star. If you can go for 20 minutes you are a god with a super-butt.
Once jumping rope gets easy, try doing it faster and longer. If you can jump rope for 10 minutes straight you are a super star. If you can go for 20 minutes you are a god with a super-butt.
#5 Hold 30
At the lowest point of your squats or lunges, hold it for an additional 30 seconds and feel the burn. This gives you the time to reflect on what you're doing and the slow burns are really going to make all the difference.
It won't be easy, don't count the seconds, try and set a timer and stop thinking about the time. If you collapse in a sweaty heap afterwards, then you're doing it right.
It won't be easy, don't count the seconds, try and set a timer and stop thinking about the time. If you collapse in a sweaty heap afterwards, then you're doing it right.
#4 More Cardio
Toning your muscles is only one part of the sculpting equation. You need to get some cardio time in at least five times a week to burn fat as well.
Cardio is also important because it keeps your heart in good shape. A nice butt won't do you much good if you have a heart attack at 40.
Cardio is also important because it keeps your heart in good shape. A nice butt won't do you much good if you have a heart attack at 40.
#3 Stretch More
Stretches help you tone longer, leaner muscles than weight training. If you want a beautiful booty, find a good Pilates or yoga class.
Stretching will also help prevent you from injuring yourself when you workout. Workout injuries are terrible because they ironically prevent you from working out for weeks to come, so make sure stretching is part of your routine. Stretch that butt!
Stretching will also help prevent you from injuring yourself when you workout. Workout injuries are terrible because they ironically prevent you from working out for weeks to come, so make sure stretching is part of your routine. Stretch that butt!
#2 Take the Stairs
Most buildings have a way for people to avoid the inconvenience of stairs but if you really want to sculpt those glutes, make it your daily habit to seek out the stairs instead of the elevator or ramps.
The stair advice is also kind of symbolic: do things the hard way. Walk instead of taking a cab. Park at the far end of the parking lot. You have many opportunities throughout your day to sneak in exercise, seize this opportunity.
The stair advice is also kind of symbolic: do things the hard way. Walk instead of taking a cab. Park at the far end of the parking lot. You have many opportunities throughout your day to sneak in exercise, seize this opportunity.
#1 Weight Training
Use light weights while you do a rep or two of basic moves like squats and step-ups. It will make your glutes work harder and will ultimately maximize your results.
Some women avoid weight training because they think it will lead to them getting big body-builder muscles; don't believe this nonsense. Basic weight training will get women toned and sculpted, you won't turn into Arnold Schwartzenegger.
Some women avoid weight training because they think it will lead to them getting big body-builder muscles; don't believe this nonsense. Basic weight training will get women toned and sculpted, you won't turn into Arnold Schwartzenegger.
