Sitting for hours on end isn’t helping your posture or your butt at all but the good news is that you can make your behind perkier by toning your gluteal muscles, hips, and abdominal muscles all at the same time. You don’t even have to go to the gym to try these exercises out because these butt workouts can be done in the comforts of your own home. You just need to wear your workout outfit, an exercise mat, and time to do these butt exercises to show off that beautiful behind of yours.
Hydrants with leg extension. Go down on all fours with your knees at hip-width apart and your wrists under your shoulders. While keeping your right knee at a 90-degree angle, raise your right knee at hip height. Hold this pose for a few seconds then bring back to first position. Repeat with the other side. Do as many reps as you can in 30 seconds.
Hip-lift progression. Lie down with your hands at your sides, knees bent, and feet flat on the floor. Engage your core muscles as you lift your hips off the floor. Hold this for one count then lower your hips back down. Keep repeating your hip lifts as many times as you can within one minute. Make sure that you don’t overarch your spine. To increase the difficulty of your workout, extend one leg at the top of the lift then hold for five seconds. While keeping your hips lifted, bring your foot down before lowering your hips to the floor.
Heel-lifted sumo squat. For this exercise, stand with your feet wider than the width of your shoulders. Your toes should be pointing forward. Raise your left heel then push your hips back to sink into a sumo squat. Make sure that your knees remain behind your toes as you go into a squat. Hold this pose for a few seconds then press down on your right foot to go back up. Repeat as many times as you can in 30 seconds then shift weight to the left to raise right heel. Do the same steps.
Toe taps. Lie down on the floor on your back with your hands at your sides. Raise your feet off the floor until your knees are at 90 degrees. Slowly tap your left toe on the floor then the right. Keep alternating your toe taps for a full minute. If you experience any lower back pain, you don’t have to lower your foot to the floor to avoid arching your back too much.
These are just a few examples of butt workouts that can tone and toughen your gluteal muscles so they won’t be loose and jiggly. The best part is that these exercises also target other parts of your lower body including your midsection for a toned physique. You can do these workouts any time of the day or integrate them in your fitness regimen for the day.
