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Butt Workouts

 

Squats:

Squats are one of the best exercises you can do for your hips, butt and thighs and they're also a functional exercise, helping us build strength for a variety of daily activities.

How to:
1. Stand with feet hip-width apart and, for added intensity, hold weights at shoulder level or at your sides.
2. Bend the knees, and lower into a squat, keeping the knees behind the toes. Imagine that you're sticking your butt out behind you, but keep the torso upright and contracted.
3. Press into the heels to stand up.
4. Repeat for 2-3 sets of 8-16 reps

Hip-Lift Progression:

This is an awesome way to relieve tension in your lower back and work your butt at the same time. (A soft mat will help keep your tailbone from hurting afterward.)


Lie on your back with your arms at your sides with your knees bent and your feet on the floor.
Lift your hips toward the ceiling. Hold for 1 count, and then lower back down.
Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of motion. Be careful not to overarch your spine.
To make this exercise more difficult, extend one leg at the top of the lift. Keep your thighs parallel and hold the lifted position for about 5 seconds.
Keeping your hips up, place your foot back on the floor and then lower your hips.
Repeat this exercise for 30 seconds; switch sides and do the move for another 30 seconds on the other leg.

Toe Taps:

The lower, looser part of your butt takes a beating from this move. Thankfully.
Lie on the floor with your arms on your sides.
Lift your feet, bending both knees to 90 degrees so your thighs are perpendicular to the floor.
Now slowly and quietly tap your left toes to the floor, and then you’re right.
Alternate tapping feet for one minute.
If you feel any lower back pain, don't bring your toes all the way down.

Squat with Kick-Back:

You are strong. Your quads and butt are toned (okay, getting there). You will not fall as you attempt this powerhouse move.

Stand with your legs shoulder-width apart.
Sit back to a squat, bringing your fists close to your chin.
Then bring your left leg straight behind you while extending your arms forward.
Return to the squat position, and then repeat on the other side.
Continue alternating sides for one minute.
As you squat, remember to keep your weight back on your heels.
When extending the leg behind you, keep your hips square -- don't twist them toward the side.

Single-Leg Squat with Towel:

This targets area between the very back of your butt and the lower part of your hips.

Stand with your feet together and place your right foot on top of a folded towel.
Shifting your weight to your left leg, slide the towel out slowly to your right.
Then slowly return to the start position.
Work this side for 30 seconds, keeping your elbows bent and your fists together near your chin.
When you squat, your left knee should bend between 45 and 90 degrees.
After 30 seconds, switch legs and do the squats and slides for another 30 seconds.

Plié:

I'm all about no-fuss moves that really work, and the plié falls into that category: It's as simple to do as it looks, but infinitely more toning than you'd expect

Stand with your feet slightly wider than shoulder-width apart and your toes pointing out.
Bring your arms out straight in front of you and lower into a squat.
Come back up and repeat. Go as low into the squat as you can without letting your knees move past your toes.
Be sure to tuck your tailbone under and contract your glutes. Keep your torso tall, and don't let your knees creep past your toes.
Do for 1 minute. (After about 40 seconds, pulse at the bottom of the squat for 20 seconds.)

Explosive Lunges:

This move gives me an awesome stretch through my glutes while testing my balance and coordination and patience.
Stand with your feet together and your hands on your hips.
Then lunge forward with your right leg.
Jump up, switch legs in midair, and land with your left leg in a forward lunge.
Continue these explosive lunges, alternating sides, for one minute.
Keep your fists up in front of your chin and push off the floor with both feet. Your front knee should be bent 90 degrees and align over your ankle.

 

 

Dumbbell Split Squat:

 

 

Stand with dumbbells grasped to sides. Stand with feet shoulder width apart; one foot forward and the other foot behind. Squat down by flexing knee and hip of front leg. Do not allow knee to go past your toes (this is very important). Allow heel of rear foot to rise up while knee of rear leg bends slightly until it almost makes contact with floor, but do not touch the floor with your knee. Return to original standing position by extending hip and knee of forward leg. Repeat. You can also alternate your legs if you chose. 3 sets 12-15 reps

 

 

 

Glute Bridge with Knee Squeeze:

 

Lying on your back (a mat will be usefull here) with your feet flat on the floor, place a medicine ball or a weight between your thighs. Squeezing your thighs together, press through your heels and raise your butt off the ground. As you rising, keep tension (squeezing) your butt. Using your hands for stability, make sure you are straight like a board from your knees to your shoulders. You don’t want to sag at your hips.

 

Side Lying Leg Raise:

 

Again using your mat. Lie on your side, using one arm under your head and legs extended. Start by lifting your foot, leading with your heal (to keep your foot as straight as possible) raise your leg as high as you can. You can also use ankle weights for more resistance.

Alt exercises,

Also try making circles with your heel while your leg is about 6 to 10 inches off the ground.

Also, make rainbows by touching your toes to one side then making a big arch and touching the other side.

Fire hydrants:

 

While on all fours, you want to lift one knee straight up (keeping the knee at a 90 degree angle) to the side of your body, as high as you can. For more balance, try lifting the opposite arm as you do so.

 

 

Back kicks (on all fours):

 

Go down to the floor on your hands and knees. Balance yourself by poisoning your one knee between your hands so you form a tripod stance. Lifting your other leg up to your rib cage. Start by trying to put your knee in your arm pit and while looking at your heel, move your leg back and up, stretching the leg out as far as you can. Return leg to arm pit and repeat.

This exercise does not stop, keep moving that leg. 10 slow 10 fast as many sets as you want. If you get to 4 sets, you’re doing it wrong and need to consult with me.

 

 

Side kicks (on all fours):

 

Same as the Back Kicks only you are keeping your leg straight out, toes pointing out and only moving at the knee joint, like a round house kick. 10 slow 10 fast. Then with a third set put these two exercises together so you are doing the back kick and side kick in one movement. Again, 10 slow 10 fast.

 

 

 

Long lunges:

 

These are always fun. Just like a regular lunge (with or without weights) take a really LONG step out. Remember to keep your knee behind your toes.

 

 

 

Stiff leg dead lifts:

 

This exercise is good for strengthening your hamstrings and glute. Holding a pair of dumbbells or a bar, keep your legs stiff (do not bend your knees). Slowly bend down keeping your back straight and head up. Bend down till you feel your hamstrings begin to stretch, and then flex your hamstrings and your glutes and rise back up to the starting position. If you are able to go past the ground, feel free to stand on a step board or box. ***BE CAREFUL NOT TO INJURE YOUR LOWER BACK, IF YOU FEEL UNCOMFORTABLE OR ACKING IN YOUR LOWER BACK, DO NOT DO THIS MOVE TILL SOMEONE CAN SHOW YOU!***

 

 

 

 

Sun Salutations:

This is a good end to your butt workout. Always stretch afterword. A yoga sequence that works your entire body, sun salutations can especially benefit your butt: As you move from downward-facing dog into lunges and back through chair pose, you'll feel an incredible stretch right through your glutes down through your thighs and hamstrings.