|
Quick and Easy Butt Workouts
~ Butt Toning Exercises Routine ~
Lift and tone your butt in no time with a variety of butt workouts. There are many exercises for the butt that you can do to look and feel
better in your jeans. These 7 butt toning exercises will definitely get you on your way to a nicer, rounder backside!
As we all know...a rounder, thicker, well-defined booty is in, and there's a growing interest among those that want it or those who want to boost what they already have.
Genetics definitely plays a role in the shape of one's body. If you want a firmer behind then it helps if your glutes (the biggest muscle in your body) is the bulkiest of all of the skeletal muscles.
You don't have to do all of these butt toning exercises every time you do your butt workouts.
To work your whole booty, mix it up and do three or four of the exercises. That way, your body doesn't get used to one specific workout. You have to shock your body in order for it to change.
You can easily tone and lift your glutes in under 15 minutes a session, you can even knock it down to 5 minutes! Just use the workouts to create your own personal butt workouts routine and stay dedicated and consistent and I guarantee that you will see results.
7 Excellent Butt Workouts:
Squat with a Kick ~
Stand with your feet shoulder width apart and your arms at your side.
Push your hips back and sit into a squat position while lifting your arms out in front of you and make sure to keep your weight on your heels.
Lift your right leg straight behind you, keeping your hips pointing forward.
Return to the start position and switch sides.
Single-Leg Squat ~
Stand with your feet shoulder width apart and your arms at your side.
Bend and lift your right leg slightly behind you and balance on your left leg.
Keeping the weight on your left heel, push your hips back and squat down, while keeping your right leg off the floor.
Repeat 8-12 times then switch to the other leg.
High Step Ups ~
Use a sturdy stool or chair (no wheels!). Use whatever will make your thigh parallel to the ground if you were to place your foot on top of it. The higher, the better to target your butt. If using the stairs, use at least the second step.
Place your right foot firmly on top of the chair (stool or stair).
Slowly step up onto the chair.
Tap your left foot lightly on the chair and then step back down with your left foot.
All this time your keeping your right foot firmly planted on top of the chair.
Repeat 8-12 times, then switch and repeat on the other leg.
Explosive Lunge ~
Get into a lunge position with either leg.
Make sure the front leg is bent at a 90° angle with your thigh parallel to the floor and the back leg is bent with the lower part of your leg parallel to the floor.
Jump straight up in the air while pushing off the floor with both of your feet.
Switch legs in midair, landing with the opposite foot forward in a lunge position.
Continue alternating and complete at least 8-12 reps on each side.
Good Mornings ~
Start by resting a barbell across your shoulders.
Stand with your feet shoulder width apart.
Keep your lower back tight throughout the movement.
Keep your legs straight, but don't lock your knees.
Bend forward slowly at the hips until your body is just about parallel with the floor.
At the same speed, slowly go back to the standing position.
Make sure to contract your glutes as you raise your body back up.
Repeat 8-12 times.
Reverse Lunge ~
Stand with feet shoulder width apart.
Start by reaching one of your feet back behind you as if you were about to walk backwards.
Reach back far with your foot to get a good stretch.
Go down into a lunge then bring that leg back to the start position and repeat the same movement with your opposite leg.
Be sure to keep your back firm, upright and straight throughout this exercise.
Donkey Kick Backs ~
Get down on all fours, resting on your elbows with your forearms flat on the floor.
Take one leg and kick it back and up in the air.
Once your thigh is up and parallel with the floor, push up a little further to really hit your glutes.
Slowly return your leg to the starting position, then repeat 8-12 times on the same leg.
Switch legs and repeat on the other side.
These are just a sample of the amazing butt workouts you can do to tone and lift your glutes. There are many more to come!
Create your own 5 minute Workout!
You can easily plan your own total booty workout in just 5 minutes. For now, I've listed 7 incredible butt building moves, and there are plenty more to come.
All you have to do is choose 5 moves that you enjoy doing and do each move for one minute. So instead of doing 8-12 reps, you'll do one move for one whole minute.
For the moves that require only one leg at a time, just do half and half (ie. 30 seconds on one side and 30 seconds on the other).
That's it! Yes, I know...one minute is a loooong time, especially when it burns. Remind yourself why your doing it and picture the results you'll get if you stick with it.
When you're short on time this is an excellent way to get in a few quick butt workouts!
Return from Quick Butt Workouts to Bootylicious Butt Exercises
Return from Quick Butt Workouts to Kick Into Fitness home page
Related Articles:
|
|
So.....What Are Your Thoughts?
Log in and leave a comment in the box below: