Best Exercises To Tone Your Butt Size – Shape your butt in your desired way!

Who doesn’t want a toned butt? Improving the backside is really rather simple. The butt is basically just another muscle, so those can be targeted and strengthened. A few key exercises will tone your butt fast – that is, as long as you also clean up your diet. Try these steps, and you will be well on your way to a shapely butt.

Exercises to Reduce Butt Size:

1. Chair Pose:

Sitting isn’t good for strengthening butt muscles, unless you have nothing to sit on. Try this yoga exercise, similar to the above squat, for strength:

How to Do:

  • Press your back into a wall.
  • Move your feet about hip-width apart.
  • Cross your arms, lifting them away from your body.
  • Slowly slide your back down the wall until your knees are at a 90-degree angle. Do not let your knees go past your toes and keep your knees in line with your toes.
  • Hold for 30 seconds.

2. Plank with Leg Raise:

How to Do:

  • Start in a forearm plank position, back straight, tailbone tucked under, shoulders stacked on top of elbows .
  • Engage your glutes to lift your right leg as high off ground as you can, keeping your leg straight and hips stationary.
  • Return right leg to the ground, and repeat on opposite side.
  • Continue for 45 seconds.

3 . Side stepping:

How to Do:

  • Stand between two stable benches or platforms of equal height.
  • Step up onto each bench or platform without turning toward the bench, so you are doing a sideways step.
  • Return to the middle starting position each time before stepping up to the other side.

4. Squat to Wood Chop:

How to Do:

  • Stand with feet slightly wider than shoulder-width apart, holding one dumbbell with both hands in front of you.
  • Pushing knees outward, lower into a squat, keeping knees behind your feet.
  • Squeeze your butt muscles and push through your heels to stand up, lifting dumbbell overhead toward the right.
  • Twist your torso slightly, but keep legs and feet still.
  • Repeat for 10 to 12 reps, then twist to the left side.

5. Try Bridges:

How to Do:

  • Lie on your back with your knees bent. Keep your feet anchored firmly on the floor.
  • Now, press your hips upward and squeeze your butt. Then lower your hips back to the floor. Do this as many times as you can.
  • Lie with your back on the floor with your left knee bent, and keep your right leg straight. Now, lift your right leg until it lines up with your left thigh.
  • Push your hips up, while keeping your right leg elevated. Then, lower your body and leg back down.
  • Now, switch and do the same exercise with your other leg.
  • For an advanced version, extend one leg into the air during each hip lift. Elevate your hips first, then extend your leg.
  • Hold for 10 seconds, then bring your leg back down to its original position before lowering your hips

6. Squats:

How to Do:

  • To do a squat, stand with your feet spread apart at hip width and squat down at a 90-degree angle.
  • Then, stand back up. The key to doing a proper squat is to make sure you are pressing back on your heels, not forward on your toes.
  • Keep your feet firmly planted on the floor.
  • Again, doing 15 reps 2 times is a good goal when you are starting out, but you can increase the reps as you get stronger.

7. Lunges:

How to Do:

  • To perform a lunge, stand with your feet shoulder width apart.
  • Your feet should point straight ahead. Step forward, while keeping your knee from going past your toes.
  • Push off with the heels so you keep your balance.
  • Then, straighten back up. Now, switch to the other leg.

8. Single-Leg Dead-lift:

How to Do:

  • Start standing with feet shoulder-width apart, holding a dumbbell in each hand at waist level, palms facing you.
  • Keeping back flat and engaging your ab muscles, bend from the hips and slowly lower weights toward the floor, keeping them close to your body, while simultaneously lifting left leg behind you.
  • Stop when your chest is parallel to the floor. Hold for one second, then return to standing.
  • That’s 1 rep. Repeat for 10 to 12 reps, then switch legs.

Leave a Reply

Your email address will not be published. Required fields are marked *