Tone Your Way to Bootyliciousness: Butt Exercises for Women
5 Leg Kick Backs
Skip the butt lift and fit these into your workout routine instead. You might feel a bit silly doing these, but you’ll definitely look sexy after doing them. How to do leg kick backs: Start on all fours with your knees under your hips and your hands under your shoulders. Squeezing your glutes, lift your right leg up and back while straightening your right knee. Pull your right knee back down and into your chest before setting it back down at the starting position. Repeat on the other leg, making sure you keep your hips as parallel to the floor as you can.
While actual swimming does strengthen your glutes, you don’t need a pool or ocean to get the toning benefits. Grab a towel or exercise mat to lie down on and get going. How to swim: Lie on your stomach with your arms over your head and feet shoulder-width apart. Raise your arms and legs off the floor a few inches to engage your glutes. Then lift your right arm and left leg as high as you can. Lower them down to hover above the ground as you raise the other arm and leg (left arm, right leg) as high as you can. Continue to alternate for several counts. It should look and feel a bit like you are swimming on dry land.
3 Hip Lifts
Get in on the secret that pilates enthusiasts already know: hip lifts. This exercise not only tones your entire backside but challenges your core stability and balance. How to do hip lifts: Lie on your back with your knees bent and arms by your side. Press into the floor through your heels and arms to raise your butt and back off the floor. While in the lifted position, raise your right leg so it extends out at a 45° angle. In this position, raise and lower your hips several inches without lowering to the floor or hyperextending at the top. Lower back to start, switch legs, and repeat.
2 Reverse Lunges
These are exactly the same as standard lunges, but you step back instead of forward. And just like standard lunges, you can do them back to back (pun intended) for backwards walking lunges. Just make sure you look where you’re headed. How to do lunges: Start with your feet shoulder-distance apart then step backward on your right leg, bending both knees. Your front knee should be just above your ankle and your back knee should barely touch the ground behind you. Both knees should be at 90° angles. Engage your glutes to pull your right leg back to the starting standing position and repeat on the left leg, keeping your back straight through the entire range of motion.
There’s no better exercise for you butt than squats. Sure, basic squats are the best place to start, but you’ve also got front squats, sumo squats, plie squats, goblet squats. The list could go on forever. How to do squats: Step your feet out so they are about hip-distance apart. Your toes should be pointed slightly outward. Lower yourself onto an invisible chair behind you by bending your knees and hinging slightly forward at the hips. Raise your arms out in front of you as a counterbalance. Don’t let your knees extend out over your toes or collapse inward. Straighten back up to the start and lower your arms. Be sure you’re tightening your glutes throughout the range of motion.
If you’re consistent with these exercises, putting them into your workout two to three times a week, soon you’ll have a booty that rivals JLo’s and Kim Kardashian’s. But don’t neglect your other lower body muscles. Make sure you train your quads and calves, too.