To get a firmer, tighter back side—don’t sit on it, tone it!
By Antea Gatalica from _Original to TMBI
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1 ¼ SquatsCourtesy Michael Scalere
You didn’t think there would be measurements involved with butt exercises, did you? Fitness and wellness coach Adam Rosante offers up this move as an awesome way to begin toning your glutes: Standing with your feet shoulder-width apart, press your hips back then lower as far as you can without losing the natural curve in your lower back. Raise up 1/4 of the way, lower back down, then explosively drive up through your heels to stand tall, squeezing your glutes at the top. This is one rep. Repeat for 15. Find more ways to make your workout more fun.
Bulgarian split squatsCourtesy Michael Scalere
How to tone your butt? To complete this squat variation, find a bench, box, or chair that is a little lower than knee height. Begin by standing with your feet hip-width apart, then place the top of your right foot on the bench behind you. “Keeping the weight in your front heel the entire time, lower straight down until the back knee is just above the floor. Drive back up to stand,” Rosante says. Repeat this movement on the right side 12 times, then switch. These squats are also a great way to tone your legs.
Hip raisesCourtesy Michael Scalere
These glutes don’t lie. Lie on your back with your feet flat on the floor, heels under your knees, and your arms by your sides, palms facing down. Squeeze your glutes to raise your hips up until your body is forming a straight line from shoulders to knees. Rosante says to hold the contraction for 3-seconds, then lower slowly. Repeat for 15 total reps to really feel the burn. For more lower body workouts, try these 10-minute workouts you can incorporate into your every day.
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Sumo band walkCourtesy Michael Scalere
It may feel counter-intuitive to simulate sumo wrestling when toning your glutes at home, but Rosante says this is one of the best butt exercises. Place a resistance band around your legs, just above your knees then stand with your feet hip-width apart. Lower into an athletic stance (a quarter of a squat). Take 15 sideways steps in one direction, then 15 sideways steps in the other direction. This is one of the best butt exercises for women. (Find out what your bum would tell you if it could talk.)
Diamond drivesCourtesy Michael Scalere
No need to make your way to the batting cages. Begin by lying on your back on the floor, with your arms by your sides. Place the soles of your feet together to form a diamond with your legs, then squeeze your glutes to raise your hips off of the floor. “You’ll notice you’re not able to come up very high—and that’s OK,” says Rosante. “Keep the tension on your butt.” Lower down back to the starting position. You’ve completed one rep. Set a timer for 60 seconds and aim to get as many reps as possible in the 60 seconds. Rosante reminds us that it is important that to think of raising the hips by squeezing your glutes, and not by arching your lower back (to protect it). (Check out these other 60-second exercises.)
Power lungesCourtesy Michael Scalere
Standing with your feet hip-width distance apart, step your right foot back into a lunge, then drive your right knee forward and explosively jump up off of your left foot. “Land softly on your left foot and step the right foot back, lowering into a lunge,” says Rosante. Perform 12 reps on this side, then switch sides and perform another 12 reps on the other leg. (Add these easy leg exercises to your routine.)
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Cossack squatsCourtesy Michael Scalere
To really feel the burn, Rosante recommends this squat variation. Standing with your feet slightly wider than shoulder-width apart, press your hips back into a squat then slowly transfer your weight to your right leg, allowing your left leg to straighten. Flex your left foot, pointing your toes toward the ceiling. Rosante says to keep the weight predominantly in your right heel as you lower down as far as you can. Keep your hips back and your chest lifted. Drive through your right heel to return to the standing position, then perform the move in the opposite direction. Continue these reps to perform a total of 12 reps.