Quantcast

10 Exercises to Get a Toned, Tight Butt

Sporty woman with slim body measuring hips

Fotolia

Who doesn’t want to have a toned, tight, perky bottom to show off in a bathing suit or a tight pair of jeans? While some people may seem to be born with solid glutes, most others need to work for it. Luckily, there are a number of moves you can do to lift and tone your butt, all in the comfort of your home, and even while watching TV! Check out these 10 simple moves that will firm and tighten your bum to have you ready for the beach!

10. Chair Squat

chair-squat

Fotolia

Squats are the most basic way to firm your butt while shaping the thighs and hips at the same time. If you’re a beginner, the chair squat is ideal. In fact, a chair is the only piece of equipment you need for this butt-toning move.

How to do it: Start by standing with your back to a chair, with your feet hip-width apart. Draw in your abdominals and hinge forward at the hips as you keep your weight centerd on the heels of your feet. Slowly lower your butt towards the seat of the chair, and stop right before you would sit down. Slowly return to standing position while keeping your core muscles engaged.

Perform three sets of 12 reps.

9. Curtsy Lunge

crossover-lunge

Fotolia

This exercise targets the outer part of the glutes, as well as the thighs (primarily the inner thighs) and hips.

How to do it: Stand straight with your feet shoulder-width apart. Take a step back with your right foot diagonally behind you, into a 7 or 8 o’clock position. Make sure to bend both knees so that you are in a modified lunge stance. With your torso leaning forward at a 30 degree angle, pulse up and down 15 times. Pivot to switch over to the other side, and do the same. To make this more challenging, hold a dumbbell in each hand.

Complete three sets of the 15 pulses on each side.

8. Skater Lunge

glider-side-lunge

Fotolia

This exercise targets the buttocks, quadriceps and hamstrings.

How to do it: Start by standing with your feet hip-width apart, and your arms hanging at your sides. Take one large step back with your right leg, and cross it diagonally behind your left leg. At the same time, extend your left arm out to the side, and swing your right arm across your hips. Hop about 2 feet to the right with your right foot as you then step with your left food diagonally behind your right leg, while extending your right arm out to the side and swinging your left arm across your hips.

Repeat by doing this 20 times on each side.

7. Low Lunge Hover

woman doing yoga

Fotolia

This standing exercise targets the butt, as well as the legs.

How to do it: Stand with your feet shoulder-width apart, then step back with your right foot. Lower your body into a lunge stance, making sure your left knee is over your ankle. Raise your arms straight over your head, and hinge forward from your waist. Lower your chest towards your thighs, and reach forward with your arms. Raise your right leg off the floor while you straighten your left leg. Hold your right leg up for 5 seconds, then return to the starting lunge position.

Perform 3 reps on the same leg, then switch legs and repeat.

6. Bridges

Woman Pilates Shoulder Bridge Position

Fotolia

The hip bridge is a great way to tighten your butt without engaging your thigh muscles too much.

How to do it: Lie on the floor with your back flat against the ground, and your knees bent. With your feet hip-width apart, slowly lift your back off the floor, pushing off from your heels and tightening your glutes until you create a straight line from your knees to your shoulders. Slowly lower your body back down to starting position. To make this more challenging, do this with one foot on the ground, and the other leg extended up over you.

Repeat this move 15 times (on each leg if performing this exercise with one leg).

Steve is a fitness guru who is passionate about helping people lead healthier lives. Find Steve on LinkedIn!

More Posts

Follow Me:
LinkedIn

Comments

comments

You must be logged in to post a comment Login