Are you sick and tired of a flabby bottom? Do you think you have an obnoxious looking butt? Then these butt toning exercises are just for you.
During these exercises ensure that you’ve pulled your belly button into the lower back in order to engage the transverse abdominals.
You can begin with a simple exercise called Step-ups off a step. Stand in front of a bench or a step. Start with your right foot stepping on the bench while bringing the left foot behind you. Now bring your right foot down followed by the left one. Repeat the action starting with the left foot this time. Keep alternating between your legs when stepping up.
A traditional exercise which is very helpful in toning the butt is called the Bridge. Lie facing up on the floor with the knees bent (at almost 90 degrees). Now raise your hips and torso off the ground as high as possible (breathe out), without raising your shoulders. Don’t cause unnecessary low back tension. Hold at the top for a few seconds and then slowly lower yourself back (breathe normally).
Turn around and lie down on your stomach to perform the one leg Glute raise. In this you slowly raise one leg up towards the ceiling while keeping your torso and shoulders relaxed on the floor. Keep alternating your legs. You can perform the glute raise standing as well. Just hold a chair in front of you for support and raise one leg at a time without bending forward.
Squatting is one of the most effective butt toning exercises. To make it simpler you can try the chair squat variation. Keep a chair on your backside and stand with feet hip-width apart. Attempt to sit with your butt only slightly touching the chair. Contract your hip while coming back to the starting position.
Another fabulous workout for your hips is the outer thigh leg lift. Stand on the floor and lift one leg sideways keeping your hip, knee and foot in the same line and your foot is flexed outwards. Then bring the leg down and lift the opposite one.
Practice these exercises regularly along with a little dietary control and you will have a trim and shapely butt that you are not ashamed of.
