Exercises for butt — type that into Google and see how many useless links pop up! So frustrating for a girl who wants to go from slightly saggy to bootylicious, isn’t it? Well, my dear, I can help! After many consultations with my personal trainer, there’s hope at hand. Here are 20 of the best exercises for a perfect butt. Remember, though, loves, that you have to live a healthy lifestyle, with diet and exercise, to tighten up any saggy bits, including your buns… so nibble a tasty celery stick, lace up your trainers, and let’s go!
1 Front Lunges
Front lunges are one of the absolute best exercises for your butt. To start, stand up straight with your hands on your hips. Take a big step forward with one leg, bending at the knee, until your knee is at a 90 degree angle. Step back. Repeat 15 to 20 times with each leg.
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When performing front lunges, it’s vital to keep your back straight and your core engaged to maximize the workout's effectiveness on your glutes. Ensure your front thigh is parallel to the floor and your back knee is hovering just above the ground. Avoid letting your front knee go beyond your toes, which could put undue stress on your knees. To add intensity, hold dumbbells at your sides or place a barbell across your shoulders. Remember to breathe steadily and engage your booty as you push back to starting position for that optimal burn.
Frequently asked questions
2 Side Lunges
A side lunge is very similar to a front lunge, only instead of stepping directly forward with one leg, you’ll go forward and to the right (with your right leg) or left (with your left leg). Whew! It’s hard to keep your balance!
3 Back Lunges
Again, these are very similar butt exercises to the front lunge, only (you guessed it!) instead of stepping forward, you’ll step backward. You might have to do these a little more slowly than the front lunges to avoid a fall, at least at first.
4 Squats
These are my own favorite exercises for my butt. Stand with your hands and arms straight in front of you, then, keeping your back straight, squat as though you’re going to sit in a chair behind you. Stop when your thighs are level with the ground, and your knees are bent at a 90 degree angle. If it helps, you can lean against a wall to keep your balance.
5 Running
Running isn’t just great cardio! It’s also a marvelous exercise for your butt! Even a good jog or brisk walk can help tone your tush. Lace up your shoes and go!
6 Leg Lift
Lie flat on your back with your legs straight, and raise one leg straight in the air. Try not to bend your knee! Then, with your arms and hands flat on the ground, raise your hips off the ground. Hold for five seconds. Repeat ten to fifteen times with each leg. Feel the burn! This is one exercise for your butt you’ll feel right away! It also helps strengthen your core.
7 Step-Aerobics
Even if all you do is a simple up and down step, one foot at a time, step-aerobics can be a great exercises for your butt! Turn on your favorite workout song and keep stepping to the beat. If you’re feeling particularly motivated, try stepping along to a video or DVD. Yow!
8 Ballet
Have you ever seen a ballerina with a saggy butt? No way! That’s because many of the basic ballet positions and moves are also good butt exercises. Don’t believe me? Enroll in a class for adult beginners and just wait for the plié.
9 Hurdles
If you’re just not cut out for distance running, try sprinting and adding hurdles to the mix. Somehow the combination of the sprint with the leaping motion helps tone your butt!
10 Scissor Kicks
These are a Jane Fonda classic, but they work! Lie on one side, all straight, propped up on one elbow. Lift your outside leg slowly, keeping both legs straight. Hold it in the air for 15 seconds, then lower your leg. Repeat 15 times one each side.
11 Forward Bends and Kicks
Stand with your feet together, arms at your sides. Then bend forward while raising one leg behind you, and stretch your arms out in front of you for balance. Whew! It may not sound difficult, but this is one exercise for your butt that’s surprisingly tough! Repeat 10 to 12 times.
12 Single Leg Lift
Start by standing straight with your hands on your hips. Keeping your legs as straight as possible, and without pointing your toes, slowly lift one leg in front of you, holding it there for fifteen seconds. Slowly lower it, then switch to the other leg. Repeat 12 to 15 times.
13 Standing Diagonal Kicks
Stand straight with your hands on your hips. Slowly raise one leg diagonally, behind you (not directly behind you). Hold it there for ten to fifteen seconds, then slowly lower it. If you need to, you can place your hands on the back of a chair for balance.
14 Elliptical Machine
The elliptical is my favorite torture machine at the gym. Why? Because half an hour (or even an hour) is a complete workout, toning your muscles (including your butt!) and giving your heart a good workout.
15 Stair Stepper
Here’s another machine you’ll find at the gym, designed to exercises your butt. The stair-stepper is also great cardio, but beware if you have weak knees… otherwise, step away, and firm your fanny!
16 Single-Leg Squat
Stand straight up, with your hands in front of you. Kick one of your legs to the side, then slowly lower yourself down to a 90 degree angle be bending your other knee. You might need to prop your side-swept leg on a pillow or rolled towel.
17 Simple Bridge
Lay flat on your back with your arms flat at your sides. Lift your hips into the air, keeping your arms flat but bending your knees. Hold the position at least 15 to 20 seconds, longer if you can. Repeat 12 to 15 times.
18 Plank
Prop yourself up on your elbows, stomach down. Push yourself up on your toes, stretch out, legs straight, and hold this plank position as long as you can. Can you do it for a minute? Two? Let’s find out, and exercise your butt t the same time!
19 Bounce!
Is anything more fun, or exhausting, than bouncing on the trampoline? This is a butt-toning exercise you can do at home, with the kids! You’ll not only firm your fanny, you’ll be setting a good example, and getting great cardio!
20 Biking
Whether you choose a stationary bike or a real live bicycle, biking is another fantastic exercise for your butt. If you’re doing it outdoors, make sure to wear a helmet — safety first!
21 Yoga!
Yoga is so good for toning your muscles overall, and giving you balance, you might forget it’s also a good way to exercise your butt! Sign up for a beginner course and enjoy the sun salutations. Wow!
22 Buttock Pinches
Cousin Balki was right: buttock pinches can be a good workout! Start by standing tall, with your feet together. Raise yourself on your tip-toes, then “punch” your butt together, hold for five seconds, then lower yourself back down. It’s also a good calf workout!
With so many marvelous exercises for your butt, there’s no reason to fret over a little sag here or there — tighten it up, Tootsie, and let’s see how good you look in those skinny jeans this fall! Remember to combine these butt exercises with a balanced diet and plenty of cardio and you’ll have the toniest tush on the block! Which of these exercises for your butt do you like best? Do tell!
