Time to get our butts in gear – literally. Who doesn’t want a toned backside. I’m all about doing exercises that help to tone and lift my rear end. I’m telling you – age is not very kind. The body starts heading south. It sucks really. It’s important to workout to keep our bodies looking as young as we possibly can.
Let’s get started. Below you will find some awesome (singing this word) exercises to help you get the derriere you’ve been dreaming of.
1) Squats – I swear by these. They are easy to do and can be done anywhere with weights or your own body weight. Step your feet outside your hips, turn your toes out slightly (pointing at 11 and 1 o’clock). Sit your butt back and down (don’t go any lower than your knees). Your knees should track in line with your toes and not past them. Drive through your heels to stand up.
2) Lunges – Again, I swear by these (I swear a lot). You can do static lunges, forward stepping lunges, backward stepping lunges or explosive lunges. So many options…so little time. Be sure to set your lunge stance up correctly. Come down on the floor, step one foot forward. Create 2 right angles with your knees. Tuck your back toe under and lift up to standing. This is the width your lunge should be.
3) Deadlifts – Using light weights, place your feet under your hips. Hinge / tip forward with your upper body to your kneecaps (maintain soft knees, never hyper extend). Keep your back flat and lead with your chest as you tip your body forward sliding the weights down toward your knees (weights should be so close to your legs you can almost shave them).
4) Bridge – Lay your back on the floor with your knees bent. Hands should be down by your sides close to your hips. Tuck your tailbone, press through on your hips as you carefully lift/tilt your butt off the floor. Drive through your heels, squeeze your butt lots and hold before slowly releasing back to the floor. Repeat many times until you can no longer handle the lactic acid build up
If you want to read more check out Fitness Magazine they’ve listed their top 10 butt toning exercises.
Be safe, stay healthy and have fun.