Butt Toning Exercises - Tighten and Firm Up Your
As you and I know we have all been blessed with different body
types. Some may think of their derrière as a blessing, while
other would rather say their rear is a curse! I say, let's work
with what you have and turn your butt into your sexiest and most
loved body part! I have outlined for you some of the most affective
proven butt building exercises. Each day that it's time to train
your lovely lower body, choose three exercises from the list below.
Consistency is absolutely key in seeing, and feeling results.
The Resistance Exercises
are an excellent and proven way of training your gluteus maximus
(butt). You can add resistance by performing them while holding
dumbbells in your hands or with a bar across your shoulders. If
you opt for the bar (advanced), make sure you have a spotter unless
the resistance is very light.
Varying the width of your feet will change the emphasis of the
exercise. The closer together your feet are, the more your quads
(front of the thighs) will work. As you move your feet further apart,
you'll feel the exercise more in your hips and butt. You should
always have someone check your form to be sure you're doing squats
properly. If you go to a gym, the leg press machine may be easier
to use than doing squats with a bar, and it attacks the same region.
Lunges are another exercise that works your glutes. Singer
Simpson was noted to have fallen in love with lunges as
she sculpted her body to fit her daisy duke shorts in The Dukes
Here are several different types of lunges.
As a refresher on how to do a lunge, let's review the stationary
lunge with dumbbells.
Hold two dumbbells to the side of your body. Bring one leg forward
and stand so that you have good balance. Bend both legs and allow
the dumbbells to bring your body down towards the ground, making
sure your front knee does not go fast your toes. At this time your
back knee will almost touch the floor; then come back up. Do all
of the reps with one leg forward and then continue with the second
Hip Extension is a movement that I will always include in
my pre-contest training or when I want my butt to look its best.
This exercise, which I have learned as "Flutter Kicks"
will surely make your hamstrings and glutes burn with delight. OK,
maybe this doesn't sound like fun to you, but if you simply give
me a chance here, you may start enjoying it as much as I do.
On a step or platform, (or on your bed if you train at home) lie
facedown with hips on the edge of the step, legs straight with toes
resting lightly on the floor. (If you are using a bed, your legs
will be off the edge and your feet high off the floor.) Squeeze
your glutes and hamstrings and straighten the legs until they are
level with the hips. Lift one leg higher then the other and alternate.
Move each legs as though you are doing a flutter kick in water.
Try doing 3 sets of 20 repetitions on each leg.
Are you wanting more? Once you have done your 3 sets of Flutter
Kicks, in the same position, contract your glutes and hamstrings
so that your legs are parallel with the floor and move your legs
open, then close. When you close them, have one leg cross over the
other. Alternate each rep, which leg is crossing over. Try doing
2- 3 sets of 20 repetitions on each leg.
are excellent for your hamstrings, butt and lower back, but form
is critical! Start by standing with your feet hip-width apart, and
your weights in front of thighs. (bar or dumbbells) Keeping back
flat and abs in, bend forward from the hips and lower your torso
until your weights reach your shins. This is where it's time to
SQUEEZE your butt to raise back up. Remember to keep your weights
(bar) close to your legs throughout the entire range of motion,
with just the slightest bend in the knees. Make sure that you don't
hyper extend your knees. Do 3 sets of 8-12 reps.
Stepping your way to Tight Buns
and climbers when used at a slower frequency with honest,
normal steps will recruit your butt muscles into action. Do you
ever see people at the gym leaning on the machine with their arms
and staying on their tiptoes? You have either seen them, or are
one of them. Spending 30 minutes on the climber, cheating your way
through each step will not bring you results. Feel your body weight
as you step down through your heel of each foot. The benefit of
completing full steps rather then short mini steps is that your
legs and glutes will be enjoying a better workout, as will your
heart. Yes this way may be more challenging but it's the challenge
that will raise your cheeks and heart rate = burned calories = fat
loss. If you think that steppers will make your butt bigger, you
may be eating more then you think. Steppers and a treadmill (on
a high incline for walking) have been the foundation for keeping
my butt firm, and round. Start at 20 minutes 3 days / wk. If you
want to make noticeable changes, step your way up to 30 - 45 min
sessions, 5 - 6 days a week.
Below I let you hit the gym, there are a few points that are
important to know.
- You can't choose where you gain weight. If you start eating
more and lifting weights, there is no guarantee that your butt
will be the area reaping the benefits.
- The shape of your butt is primarily based on genetics. Looking
at your parents or other relatives you will probably notice that
you have inherited some of their genes.
- Doing lower body exercises (along with upper body training and
cardio) and eating more calories than you burn can help you build
muscle but your genetics will decide how much your butt can really
- There isn't one magic exercise that will make your butt change.
Consistency in the gym paired with a nutrient packed eating plan
with adequate amounts of protein will be your keys to bringing
out the best your glorious glutes have to offer!