6 of the best exercises for a super toned butt
NO ‘butts’ about it, the rear end is an area that many people target as priority when they go to the gym. After all, a well-rounded, taut behind is evidence that you’ve dedicated a lot of time to perfecting your physique. Yet, when we don’t see results we’re often left distressed, because no one ever sang a song about loving flat butts, and if you really want to rock a lot of the outfits that are in style, you need a rounded derrière.
The good news is that no matter what kind of workout you’re doing, your glutes are usually involved. The gluteal muscles, located on the back of the hip (buttocks), are the strongest and longest muscle group in the body, comprising three muscle — gluteus maximus, gluteus medius and the gluteus minimus. But even though the glutes are involved in many of the exercises you do, if you want a toned butt, you’ll have to work for it with special targeted exercises.
Personal trainer Demario Johns said the following exercises will help you get toned fast.
Kickbacks
The kickback is a bodyweight exercise that specifically targets your glute muscles.
How to do it
1) Get on all fours with your toes and knees flexed, touching the ground.
2) Place your hands directly under your shoulders, with your knees right below your hips
3) Rotate your shoulders in an outward motion, and keeping your pelvis and chin tucked in, start squeezing your left glute and push your left heel upwards.
4) Keeping your right leg at a 90-degree angle, and bring the left leg back to the starting position, simultaneously maintaining the alignment.
5) Keep repeating and then switch to the right leg.
Squats
Squats work all of the glute muscles in one movement.
How to do it
1) Place your feet between hip and shoulder width apart, with your toes slightly turned out. Your spine should be neutral. Keep your shoulders back, chest open and heels down. You can clasp your hands in front of your chest for balance.
2) Send your hips back as if you’re sitting back into an invisible chair. Bend your knees to lower down as far as possible with your chest lifted in a controlled movement. Keep your lower back neutral. Press through your heels to stand back up to starting position, and repeat.
3) Squat down so your thighs are even with your knees, and get back up.
Butt kicks
Butt kicks are a great cardio exercise that help you burn calories and strengthen your legs and glutes.
How to do it
1) Stand with your feet shoulder-width apart and face forward.
2) Start kicking your feet up, until your heels touch your glutes, and pump your arms at the same time.
3) Repeat until your set is complete.
Step ups
Step-ups get your heart rate climbing and help you to burn more calories. It also helps to strengthen your butt muscles.
How to do it
1) Stand tall holding a pair of dumbbells at arm’s length by your sides, and place your left foot on a bench so that your hip, knee, and ankle are all bent 90 degrees.
2) Keeping your chest up and shoulders back, push your body up with your left leg until it’s straight (keep your right foot elevated).
3) Pause, and then lower your body back to the starting position under control. Perform equal reps on both legs.
Donkey kicks
This exercise is also a great target for the glutes.
How to do it
1) Get on your hands and knees with your wrists aligned under your shoulders and your knees under your hips.
2) Once in that position, draw in your abs, then lift your leg parallel to the floor with knees bent and foot flexed.
3) Go back to the starting position and repeat 15 to 20 times, then switch sides.
Bridges
The bridges exercise is a lower body workout that will tighten up your butt muscles. Constant repetition of this exercise will gain you the results you want.
How to do it
1) Lie on an exercise mat on the floor, keeping your hands at your sides and bending your knees while keeping your feet firmly planted on the ground.
2) Contract your stomach and butt muscles, gradually raising your hips above the floor. As you do so, keep your shoulders and knees in a straight line
3) Tighten your core by drawing your belly button towards your back. Keep the straight alignment of your knees and shoulders for 20-30 seconds before resting your body.
4) Assume the starting position and repeat the exercise once more.
