Quick And Easy Butt-Shaping Exercises - Anytime, Anywhere!

posted in Health & Fitness on 3/15/2014

We all want to tone our butt and give it that extra lift - So I've put together some simple tips that to me, have made all the difference!

The main exercise I focus on really isolates and works the butt muscles, rather than building up muscle in the thighs and calves.

To begin, position yourself comfortably on all fours and make sure your abdominals are engaged, and that your back is in a neutral and steady position.

Now kick back one leg slowly with control, maintaining a right-angle at the knee with the raised leg. The thigh should now be parallel to the floor before you lower slowly back to all fours.

Do 5-10 reps of this, remembering to control your abdominals and to keep your butt muscle engaged and working. Now repeat with the leg raising sideways and knee bent, backwards in a turned-out position and to the side with the leg straightened. Be sure to repeat on your other leg for an even butt.

For a deeper burn or more effective results, try holding your leg in the raised position for a few seconds or as long as you can. It never hurts to get a bit of variety in your workout for a rounder, fuller shape.

Now it's time to squat, for an extra butt-lift and to tone those thighs. Be sure to start with your knees slightly wider than hip width apart, lower your butt as if to sit in a chair with the thighs parallel to the floor. Lean forward in the torso to maintain balance before returning to standing.

To get the most out of your squat, remember to keep those but muscles engaged, especially on the way out of your squat as you come back to standing position.

This is just from personal experience, over time this really helped build noticeable muscle in the butt rather than the thighs or calves - I hope it works for you as well as it did for me!