Who doesn’t want to have a fantastic looking behind in their favorite jeans?
It can be difficult to have a butt that you’re proud to show off, but this doesn’t have to be the case.
There are a lot of exercises you can do to tone your glutes, and they can make a huge difference with how you look and feel.
Take advantage of those that are listed below and you’ll be delighted with how your derriere starts to transform!
1. Squat
Stand with your feet shoulder-width apart, and straighten your back. Bend at your knees until it looks like you’re sitting, and keep this position for a few seconds before standing up straight. Repeat as many times as you can.
2. Squats with Weights
Start in squatting position, but this time have some dumbbells (or canned foods) in each of your hands. When you squat down make sure you continue to have good posture, and keep your arms to your sides.
3. Squat Back Kicks
Get into a squat position, but instead of staying there, bring your left leg out behind you so it’s horizontal with the front of your body, which you should bend forward. Push your arms forward and then go back to original position before switching sides.
4. One Leg Squat
Stand straight with something that slides under your right foot, like a towel. Next, slide your right foot out and squat with your left leg. Once you stretch as far as your right leg will go, bring it back to your other foot while you stand back up straight. Repeat this for 30 seconds before switching to your other leg.
5. Lunge
Step forward with one foot while bending the other knee behind you. After a few seconds go back to starting position and switch feet.
6. Floor Toe Taps
Lie flat on the floor with your feet lifted and your arms at your sides. Make sure the knees are bent 90 degrees and both legs are together. Slowly tap your right foot to the floor, then bring it back up to your other leg. Alternate between the two for a few minutes and you’re done!
7. Walking
Get out and walk, it’s great for the glutes!
8. Yoga Ball Curl
Lie on the ground with a yoga ball in front of you. Raise your feet and place your heels on the ball. Roll the ball back and forth 15 times.
9. Stairs
If you have stairs, run them! These are going to burn a lot of calories while shaping your rear end.
10. High Kicks
Stand up straight and lift your right leg up to a 90 degree angle. Kick out as high as you are able to, and then lower down before alternating to the other leg.
11. Hip Lifts
Start by lying on your back with your arms at your sides. Bend your knees while touching your feet to the ground, lift your hips up and hold for five seconds or as long as you can. Lower back down and repeat this same action for 2 minutes.
12. Bench Steps
With a bench in front of you, step up with your right foot. Once up on the bench, do a knee-raise with your left leg and then lower back down before alternating.
13. Bicycling
Get out on a bike and you’ll work your legs!
14. Leg Lift
Lie on your side and lift one leg up in the air slowly before lowering it back down. Repeat 10 times and then turn to the other side before repeating.
15. Butt Kicks
While jogging, try and kick your butt with your feet so you stretch your legs and work your thighs.
16. Run
Running or jogging is also great for toning your behind.
17. Sun Salutation
Stand straight and then lower down with your arms out in front of you, your head down and your back legs straight. Keep your butt lifted in the air and hold this as long as you can.
18. Simple Leg Lift
Stand in front of a chair and lift your leg out on front of you as high as you can without bending. Repeat on your other leg without touching the chair.
19. Plie
Place your feet wider than the width of your shoulders and put your arms out in front of you. Lower down into a squat, making sure to keep your back straight so it doesn’t hunch over. Raise back up and repeat this several times.
20. Chair Squat
Stand in front of a chair, with your feet at the width of your hips. Slowly bend your knees and lower down towards the chair, all while keeping your back straight. Raise your arms up and once you almost reach the chair, stand back up. Repeat 10 times.
