08 July, 2011
Bodyweight Butt Exercises
Tightening and toning the glutes does not require heavy lifting with dumbbells, a barbell, resistance bands or weight machines. You can achieve a sculpted rear end with exercises that activate the gluteus maximus using your own body weight for resistance. Before starting these exercise, warm up with a brisk walk or light jog for five minutes. Always consult with a doctor before beginning a new exercise program.
Lunge for a Better Butt
The forward lunge is guaranteed to have you feeling your glutes burn during the exercise. Start by standing tall with your feet together and place your hands on your hips. Step forward about 24 inches with your right foot so you're standing in split stance. Simultaneously bend at your knees and hips while lowering your hips toward the floor. Once your right thigh is parallel with the floor and your left knee is about 2 inches from touching the floor, hold the position for one second. Push off the floor with the ball of your right foot and extend your knees and hips to return to your starting position. Perform three sets of eight repetitions on both legs.
Squats for the Glutes
Squats are one of the most effective exercises at targeting the glutes. Start by standing tall with your feet hip-width apart, your abdominal muscles contracted and your shoulders pulled back and down. Imagine an invisible chair behind your body as you simultaneously bend at your knees and hips while lowering your buttocks toward the floor. Once your thighs are parallel to the floor, hold the position for one second and then push your heels into the floor and extend your knees and hips to return to your standing position. Allow your upper body to bend forward at the hips, but keep your spine straight. Perform three sets of eight repetitions.
Step-ups target the glutes by using the muscles to raise your body onto an elevated platform. Position a sturdy chair or weight bench about 4 inches in front of your knees. Stand tall and place your hands on your hips. Step up with your right foot and place your foot flat on the elevated platform. Push your right foot into the platform as you extend your right hip and right knee upward until you are standing with both feet on the platform. Step back with your left foot and lower your body until your left foot is flat on the floor, followed by your right foot. Perform three sets of eight repetitions on both sides of your body.
Hip Extensions to Tone the Backside
Hip extensions tighten and tone without added weights. To start this exercise, lie with your back to the floor with your right knee bent so your right foot is flat on the floor and your left leg extended with your toes pointed at the wall in front of you. Extend your arms and place your palms about 5 inches to the sides of your buttocks to help stabilize your body during the workout. To perform the upward motion, push your right foot into the floor and raise your hips while simultaneously raising your left extended leg. Keep your left leg and hip straight. Slowly and simultaneously lower your buttocks and extended leg to the floor. Perform three sets of eight repetitions on both legs.
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