When most of us workout, we tend to focus on cardio exercises that burn fat quickly or ab workouts for a flatter, fit stomach, but turn around. Your butt is another part of your body that has muscles and can be toned. With a few easy exercises you can change from flabby to fit.
Lunges with Weights
For this exercise all you need is a pair of weights. Hold a minimum of five pounds in each hand or whatever you can handle. Keep your hands to your sides throughout the whole exercise. Lunge forward with your right leg. Bring your leg back and alternate legs, now doing the same with your left. Keep alternating. Do this for a minute.
Get on the ground on all fours keeping your back straight. Starting with your right leg, lift it straight up with your knee bent at a 90 degree angle until your thigh is aligned with your back. Bring your leg back down. Work each leg for a minute straight.
Get on the ground on all four keeping your back straight once again. This time starting with your right leg, lift it up to your side with your knee bent at a 90 degree angle until your thigh is aligned with your hip. Do each side for a full minute.
Squats with weights
Get out your weights once again. Hold them in your hands with your arms down to your sides. Stand with your feet shoulder-width apart and bend your knees keeping your feet on the ground at all times. If you feel a strain on your knees then you are not standing with your legs as far apart as they should be. Each rep of squats should be done for a full minute.
Get out a yoga mat and lie on your back with your arms straight down to your sides. Bend your knees with your feet touching the floor. Lift your hips up in the air using your glutes. Don’t use your back to lift as you may strain it and that is not using the muscles in your butt. Include two sets of hip lifts in your workout routine with about 20 to 30 in each set. Take your time in order to feel your butt muscles working and to avoid straining your lower back.
Lie down flat on your stomach with your head face down resting in your hands. Lift up both legs two to three inches with your toes pointed. Move legs up and down as if swimming, alternating at a slow pace to really feel the muscles in your glutes working. Do this for a minute straight. If your hips hurt during this exercise, get a sweatshirt and place it flat on the ground below your hips for cushioning.
Keep your arms down and hold your weights in front of you in each hand. The ends of the weights should be touching each other. Stand with feet shoulder-width apart with your knees very slightly bent. Keeping your back straight, move your upper body forward until your weights just pass your knees. Don’t let the weights drag your upper body down, but use your muscles to avoid that and maintain your straight posture. This should be done a minute per rep.