The Best Butt Busting and Firming Exercise Out There

The Best Butt Busting and Firming Exercise Out There

We are searching data for your request:

Forums and discussions:
Manuals and reference books:
Data from registers:
Wait the end of the search in all databases.
Upon completion, a link will appear to access the found materials.

Bodyweight exercises such as squats can tone and lift your butt.

Creatas Images/Creatas/Getty Images

Working your butt muscles can give you a firmer and more toned bottom. Doing a series of bodyweight and dumbbell exercises to target your gluteal muscles - which make up your butt - can help build muscle quickly. Many exercises that firm and target your butt muscles also work other areas of your lower body, including your quadriceps, hamstrings and calf muscles. Balance out your butt-busting exercises with other workouts that also build upper-body and core strength to ensure you stay fit all around and do not become unbalanced.

Towel Squat

A variation on the basic squat, this exercise builds your butt muscles fast and works your quadriceps, calf muscles and inner-thigh muscles. Standing with your right foot on top of a folded towel and your feet hip-width apart, squat to the left, sinking down on your left leg only, bending at the hip and knee. Do not let your left knee extend past your toes and keep your right leg and torso straight. Allow your right leg to extend straight out to the side, sliding on the towel. When your left thigh is parallel to the floor, pulse five times before slowly rising back to the starting position. Repeat the squat for eight repetitions of two sets before switching legs.

Reverse Leg Lift

"Shape" magazine suggests the reverse leg lift to build hip, butt, leg and core strength. Standing with your feet hip-width apart, bend forward at your hips, keeping your torso straight, until your upper body is parallel with the floor. Raise your left leg back, keeping it straight, until it is in line with your upper body. Hold onto a chair or table if you need external support. Raise your left heel up 2 inches and hold for 10 seconds before lowering it 2 inches. Repeat the raise 10 times for two sets before switching legs.

Side Walking Lunge

The side walking lunge, also known as the lateral walking lunge, is recommended by "Health" magazine as a butt-building exercise. This lunge targets your lower body, focusing on your upper gluteal muscles, your gluteus medius, as well as your quadriceps, hamstrings and calf muscles. Standing with your left side towards a set of stairs, take a large step up - approximately two to three stairs - with your left foot, bending your left knee to enter into a side lunge. Straighten your left leg as your bring your full body up, placing your right foot beside your left. Repeat the step and lift 10 times before switching sides. Do two sets of repetitions per side.

Walking Bridge Glute

"Women's Health" magazine recommends the walking bridge glute, also known as the marching hip raise, to work not only your butt muscles, but also your quadriceps, hamstrings and core muscles. Lying on your back, bend your knees and place your feet flat on the ground so your lower legs are perpendicular to the floor. Extend your arms fully to your sides, flat on the floor for support. Raise your hips towards the ceiling so you are resting only on your shoulders and your feet. A straight line should form between your knees and your shoulders. Raising your right leg towards your chest with your knee still bent, lift it as high as you can before returning it to the floor. Then raise your left leg, creating a “marching” action. Do 10 raises per leg before taking a 15-second rest and repeating the exercise.