9 Easy Exercises for a Bodacious Backside

Are you a boob girl or butt girl? If you lack in the boob department, at least your backside could make up for it, don’t you think? After all, there are a lot of guys who prefer butt over boobs, which explains why the likes of Jennifer Lopez and Kate Hudson consistently make it on the sexiest list. Having a toned butt is sexier, it looks better and yes, your butt provides a great view in bed.

What if your butt is not among the “Hottest Butts” list, does this mean it’s the end of the world for you? Of course not.The good news is there are specific exercises that target your butt and make it at par with Kate’s and other Hollywood stars with gorgeous backsides.

However, this could mean you need to hang out in the butt department for a while before you see any results.

Total Curve get back your sexy curves naturally

So, are you ready? Here are nine easy but effective exercises to firm and tone your booty.

1. Squats

When it comes to shaping your ass, squats always deserve a spot on the list. It is simple, effective and you can do it anytime, anywhere. And yes, it is one of the best exercises that helps tone your butt.

SquatsHow To Do It: To do this, start with your feet hip width apart. Then make sure to push your hips back to transfer your weight to your heels.

Once you are in position, lower yourself until your knees come into a 90-degree angle.Then stand back up with your weight still on your heels, your feet firmly planted on the ground. At the same time, try your best not to lean forward. Do this 20 times for two sets.

You can also do variations with squats. For instance, holding a dumbbell can add difficulty to this workout. Also, instead of standing back up, make small up and down or bouncing movements while your feet are firmly planted on the ground. 20 reps will do.

Oh, it strengthens your abs too. Now, that’s hitting two birds with one stone.

2. Stability Ball Leg Curls

Aside from dumbbells, stability balls are one of the most common workout equipment you will find in most gyms.

Stability BallDespite the bulk and space it occupies, you can do so much with this exercise tool. Believe it or not, it can help tone your butt, too.

How To Do It: In a flat surface, lie on your back and place your heels on top of a stability ball. Lift your body up and away from the floor, while pressing your heels into the ball for support. Your body should form a diagonal line at this point. Slowly, curl the ball closer to your body until your knees form a right angle. You will feel your butt and hamstrings contracting as you curl the ball inwards.

Hold that position for five seconds before you roll it back out and get back in the diagonal form. To increase intensity and workout challenge, use one leg first while the other leg is elevated in the air. Then perform the steps.

3. Dumbbell Side Lunges

Dumbbell Side LungesLunges are also effective in toning not just your legs but also your butt. Apparently, doing the traditional lunges lack the challenge. This is where the dumbbells come into play.

How to do it: Stand straight while holding dumbbells on each hand. Next, take a long step sideways while you squat down laterally. Your thigh should be parallel with the floor.

Make certain your dumbbells touch the ground.With the pressure on your heels, sit back over the back half of your butt, and try your best not to hunch forward. Then press though your butt as you go back to the standing position.

Repeat on the other leg as you do this exercise alternately.

4. The Bridge Up

Oh, you will love this exercise. Aside from toning your legs, the bridge up is also an excellent way to tone your abs and legs. Who wouldn’t love an exercise that target different muscle groups all at the same time, right?

The Bridge UpHow To Do It: In a flat surface, lie down on your back with your knees bent and your feet firmly planted on the ground. Lift your hips up as you squeeze those glutes, as if you are doing a bridge in gymnastics class. Then slowly bring your hips down on the floor. Repeat as many times as you want.

You can also add variations to do this workout in case you find this too easy. One variation you could try is the Bridge Up with Leg Lifts. Instead of both knees bent, raise one leg up, while the other knee is bent and foot firmly planted on the floor. Lift your hips with the raised leg extended straightly as possible. Do this for the other leg.

5. Squats With Kickback

You see, there are so many things you can do with squats, which is why it will always be a part of butt toning exercises. Just like the ordinary squats, this routine does the same but the difficulty level is increased.

Bring yourself to a squat positionHow To Do It: Stand straight with your legs in shoulder-width apart. Bring yourself to a squat position with your fists close to your chin.

From this position, bring one leg straight behind you as you extend both arms forward. Then return to the squat position and do the same for the other leg.

A piece of advice: make sure to keep your weight back on your heels. Also, as you extend the leg behind you, don’t twist your hips and keep it square. Balance is essential in this routine.

6. Single Leg Romanian Deadlift

Okay, fine. From the name itself, this workout seems like a difficult one. Don’t worry. You can do it. You want a nicely-toned butt, remember?

kettle bellHow To Do It: Stand straight while holding a dumbbell or kettle bell in your right hand. Slightly bend your left knee and slowly kick your right leg behind you.

Then slowly lean forward until your right leg is parallel with the floor. Your right leg and right arm holding the dumbbell must form an L-shape. As you hold this position, you will feel pressure on your left hamstring and butt cheek muscle.

Hold this position for one to three seconds, then slowly bring yourself back to the original standing position. Do this routine using the other leg next.

7. Ballet Plié

toes pointing outOhh, ballerinas love this. And there is a reason why they have toned bodies too, thanks to the plié. For others, this routine may look simple and easy to do. Believe it or not, this provides toning in a different level.

How To Do It: As you stand straight, keep your feet a bit wider than your shoulder-width and your toes pointing out. Place your straight arms in front of you and do the squats.Hold it for five seconds then return to your original position. Do this 20 times in two to three sets.

When you do this routine, make sure you won’t let your knees move past your toes and contract your glutes. You will be able to feel pressure somewhere that helps tone your butt.

8. Barbell Squats

Who says only dudes can lift barbells? Women can do that too, although it may not be as heavy as men’s. The point is you too can use barbells, which also helps tone your behind.

How To Do It: Spread your feet a bit wider than the shoulder-width distance. This wide stance puts emphasis on your butt and hamstrings, which eventually keeps it toned. Place the barbell on your back, just behind your nape and support it with both hands.

Chest out, tighten your abs and slowly bend your knees until your thighs are parallel with the floor. Hold this position for five seconds before going back the standing position.

It is important not to arch your back as you do this routine. Keep your back strong and straight to avoid any damage or injury.

9. Dumbbell Step Up

This is easy and does not require a specific stance unlike other routines mentioned. All you need are dumbbells, platform, yourself and you are good to go.

Dumbbell Step UpHow To Do It: Place a platform or bench in front of you. While holding dumbbells on each hand, step your right foot on top of the platform, contract your butt and step into a full, one-legged stand.

Of course, make sure to keep your back straight and the weight of the dumbbells is something you can manage. Then slowly lower yourself back to the ground and do this for eight to 10 times. Switch legs and repeat the same routine.

Always remember this: there is no such thing as “overnight success,” when it comes to achieving the perfect body, let alone a perfectly toned butt. It’s going to take a lot of hard work, perseverance, patience and time before you make your backside a la Beyonce. Yes, it will take some time but you’ll get there eventually.

Please follow and like us:

We protect your privacy, and we use cookies to optimize your experience. Continued use of the website means you accept our Cookie Policy and Privacy Policy.

[i]
[i]