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 fat loss, 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 2 piece bikini or swimsuit, you will want to perform exercises targeted for your glutes and thighs. Below are six of the best butt exercises that will tone your butt into one you can be proud to show off.
Top 6 Best Butt Exercises
Butt Exercise #1: Incline Treadmill Walking and Running
Whether you prefer taking a brisk walk or an intense run on the treadmill, this is a great way to shape your booty as well as burn any extra fat you may have. Make sure to do this cardio exercises for at least thirty minutes three-five times per week. if you can, it’s advisable that you incorporate both running and walking into each session. If running irritates pre-existing injuries, you’ll still get most of the benefit from walking at a brisk pace.
What’s brisk pace? On average it’s about 4mph at a 5% or greater incline for trainees age 20-45 in good health and average height.
Pro Tip: Many trainees injure themselves pushing too hard on cardio. Going faster usually doesn’t burn more bodyfat. Maybe calories, but not stored bodyfat. For all my years in the gym, the women going to the high intensity cardio classes just get fatter. As far as fat burning goes, slow and steady wins the race. Going faster doesn’t necessarily help. Read more of my posts about fat burning and optimal cardio intensity.
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. Tie the elastic band around the lower part of your legs – below the knees and above the calves. Start by standing up straight with your feet together. Squat down until your butt is parallel to the floor and push one leg out until your legs apart about double your hip-width apart. Call it a wide horse-riding stance. When in this position you will take a 5-10 steps to the right and then back to the left.
So you’re essentially combining the abductor machine with a squat here. In the video, Michelle holds a barbell on her back for added resistance.
Butt Exercise #3: Hip Lifts
One of the best exercises that works your glutes is the hip lift. To perform 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 advanced form is the gym one propping your upper back on a bench or ball and with a weight or barbell across your lap. it is not uncommon for girls to use 135 lbs or more weight on this lift. The video shows Elaina performing this lift using the smith machine, which I prefer.
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 towards your sides. Keep your arms in front of your body to help keep your balance. In this position, squat down to the ground until your upper thighs are parallel with the floor, and reverse motion to the top.
At the top, squeeze the glutes and thrust the hips forward slightly. 3-4 sets of 15-20 reps produce the best results.
In the video, Michelle holds a dumbbell in goblet squat form. For many client, I add 2.5 lbs plates under the client’s heels but Michelle’s ankles are very flexible and she finds the plates distracting.
Butt Exercise #5: Gluteal Hyperextensions
This uses the back extension bench with a slight twist to focus on rounding is toning the butt. This is one of my trade secrets. Any fool can use the bench as designed to work the lower back. We want more. Lower the bench so your hip joint is slightly higher than the bench. Round your back and contract your upper hamstring and glute tie in. this will eliminate the “underbutt” double crease and perfect the lower glute shape. 3-4 sets of 20 reps. The glutes need more reps than say the biceps. The glutes and lower body muscles have a higher percentage of slow twitch muscle fibers that respond better to higher reps. hold a weight if you can maintain the mind-muscle connection.
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 about 15 reps per leg or more. In order to increase the intensity, you can hold a barbell across your back or dumbbell in each hand. Erin makes is look fun but it shouldn’t be. You should suffer for your beauty!
With these exercises your butt will DEFINITELY be ready for the upcoming swim suit season! Not only that, but your entire body will look better from doing these exercises as well! It will take a little persistence and dedication, but the results will well be worth it. I of course recommend that you train your upper body and abs with an equally vigorous routine as well.
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 me, Los Angeles best 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!