eFitnessConnection

 

Are you happy with your butt?

Most women aren't. They think it's either too big, too small, too flabby, too saggy, etc, etc...

 

The right cardio exercise and weight training activities can make a difference in your backside and help you get those buns of steel.

 

Have you been looking for great butt workouts that will really tone, tighten and sculpt your butt? The key is to have a wide variety of different workout routines that hit different angles and areas of your rear end. Following are great butt exercises you can do at home for strengthening and firming your glutes. Have fun!

 

 

 

 

Lying Butt Bridge

Lie flat on your back on a mat with your knees bent pointing up to the ceiling and your arms at your sides.

Simply raise your pelvis up toward the ceiling to a point where your body will be at a about a 45 degree angle relative to the floor.

At the top of the movement, be sure to really flex your butt for a one-count. Return to the start position and repeat.

 

 

Exercise-Ball Leg Curl

Lie face up on the floor with an exercise ball under your heels.

Place your palms flat on the floor at your sides.

Lift your hips so your body forms a solid bridge from your heels to your shoulders.

Keeping your torso lifted, bend your knees to roll the ball under your feet toward your hips, and then roll it back out.

Leave one heel on the ball, lifting your other heel a few inches.

Roll the ball in and out with only one leg.

Repeat for reps, and then switch legs.

 

Squat

Stand erect with a neutral spine and feet shoulder-width apart.

Slowly lower the body, with the hips moving back as if sitting in a chair.

Maintain the weight directly over the heels or mid-foot.

Lower to approximately 90 degrees of knee flexion.

Pause, then slowly return to the starting position.

If lumbar curvature cannot be maintained, lower less than 90 degrees.

 

 

Glute Kickbacks

Get on your hands and knees on a mat on the floor with your back parallel to the ground.

In a controlled motion, thrust one of your feet backwards as though you are kicking like a horse.

Be sure to really flex your butt for a one-count when your leg is fully extended back behind you.

Return to the start position and repeat with the opposite leg.

Walking Dumbbell Lunges

Grab a dumbbell in each hand and find an area where you can walk for about 20 feet unobstructed. Beginning with one foot, simply stride forward (walk) as far as you comfortably can while keeping the dumbbells hanging down at your sides.

Continue to alternate strides for 10 steps on each leg.

 

 

 

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