Summer approaches every year, yet you still don’t feel like your ready to show off your body. The only way you will feel good about yourself is to get up and start exercising. Try not to get discouraged by past attempts at exercising, just take one small step at a time. Slowly add cardio and strength training exercises to your routine while eating a bit healthier every day.
In order to get prepare to look good in your swim suit, you will want to perform exercises targeted for your glutes and thighs. Below are six of the best exercises that will tone your butt into one you can be product to show off.
Top 6 Best Butt Exercises
Butt Exercise #1: Incline Treadmill Walking and Running
Whether you prefer taking a brisk uphill walk outside or an inside on the treadmill, this is a great way to shape your booty as well as burn any extra fat you may have. Use at least a 5 degree incline. Duration depends on your fat loss goals. For maximum results in minimum time do 60 minutes 6 days per week. To maintain your leanness 30-45 minutes three-five times per week. It’s best to do cardio after your weight training.
Butt Exercise #2: Banded Shuffles
Performing this exercise will surely get your heart rate where it should be as well as tone your glutes. In order to perform this exercise, you will need to purchase an elastic sports band. Start by standing up straight with your feet about hip-width apart. Once you are in position tie the elastic band around the lower part of your legs. Next squat down until the butt is parallel to the floor. When in this position you will take a few steps to the right and then back to the left. For more awesomeness you can hold a barbell across your back like you would for squats. Not too heavy! 3 sets of 15-20.
Butt Exercise #3: Hip Lifts
One of the best exercises that works your glutes is the hip lift. To perform the basic version of this exercise, start by laying down back flat to the floor with your knees bent. Make sure to keep your arms to your sides. Next lift your butt and lower part of your back off on the floor and hold that position for several seconds, and then lower back into starting position. If you are able to, you could also lift one of your legs in the air while you perform this exercise in order to increase the intensity of the workout. The weighted version is performed with a barbell across your lap and your upper back on a flat bench using it crossways. 3 sets of 15-20.
Butt Exercise #4: Pile Squats
This form of squat is the best when it comes to shaping your glutes. You start this exercise by spreading your legs a bit more than shoulder-length apart with your feet pointed outwards towards your sides. So it’s a wide stance with your feet pointed out. You cn do this exercise with just your bodyweight, with a free bar, smith machine or squat machine. In this position, squat down to the ground until your butt in parallel with the floor, and then hold this position for about one second until standing back up. For the bodyweight version, keep your arms in front of your body to help keep your balance. 3 sets of 15-20. For added glute targeting you can wear an eststic band around your legs just below your knees.
Butt Exercise #5: Kneeling Abduction / Feather Kick / Back Kick Giant Set
Kneeling on the floor on your hands and knees.
Kneeling Abduction: Starting with the left leg perform 20 abductions. People often call this exercise “fire hydrants”.
Feather Kick: Next with the same leg hold the upper leg parallel to the floor with the lower leg pointed up. Pulse your heel straight up. It’s a short range of motion. 20 reps.
Back Kick: Next pull your knee in to your chest and then fully extend your leg back to full straight and slightly upwards and fully contract the glutes. 20 reps again. Switch to the right side nd repeat. That’s one set. Do 3 sets.
Butt Exercise #6: Lunges
Lunges are fantastic because they target your glutes, hips, legs, and thighs. It is a very simple exercise that requires you to put one foot in front of the other as far as you can, and then lower your entire body toward the ground. Make sure to stay as straight as possible to prevent possible injury. Stand back to starting position and repeat with the other legs, performing each about ten time. In order to increase the intensity of this workout, you can hold a dumbbell in each hand.
With these exercises you butt will DEFINITELY be ready for the upcoming swim suit season! Not only that, but your entire body will be toned as a result from performing the above exercises as well! It will take a little persistence and dedication, but the results will well be worth it.
If you are willing to put the time and effort into changing your body for the better, then it may be time to consult with a personal trainer. Give me a call or send me an email today to we can create the perfect fitness routine for you! It will be specially customized to suit your needs in order to get you in the body that you desire as quickly and efficiently as possible.
Don’t wait – contact me today to get started!