If there is one thing you want to look good this swimsuit season, it’s your butt. After all, it is one of the hardest parts to hide in a swimsuit, and the most likely to jiggle in ways that you might not want. Luckily, there are exercises you can do to get your butt looking toned and firm. Here are 8 exercises for building a better butt.
8 Exercises for Building a Better Butt
Stand with your feet just wider than shoulder width apart, with your arms down by your sides. Slowly bend at the knees, extending your arms out in front of you, until you are at an almost sitting position – or lower if you can manage. Hold this position for a few seconds, and then slowly rise and come to your original standing position. Repeat this action 20 times, rest, and then repeat. Here is a great video to make sure you are using proper form.
6. Chair Squats
This squat option is better for beginners who don’t quite have the core strength to complete regular squats. In this version, you can stand in front of a chair. Complete the same movements, hovering just above the chair. Repeat 20 times, rest, and then repeat.
5. Jump Squats
This exercise puts a bit more ìoomphî into your squats. Start in the same position as regular squats, and complete the squat as usual except that when you are coming up, jump into the air. Jump up about one foot, and remember to bend your knees slightly coming back down to prevent injury.
4. Hip Lifts
Start by lying flat on the floor, with your knees bent and feet flat on the floor. Using the muscles in your butt, lift your pelvis into the air, keeping your feet flat on the floor. Experiment with moving your feet closer to your body or farther away to get the most effective resistance. Complete 50 repetitions, rest, and then repeat twice.
3. Extended Hip Lifts
This is a slightly more advanced version of regular hip lifts. In this version, you will extend one leg out straight while completing the same motions. Do 15 repetitions and then alternate to the other leg before resting and then repeating for a total of three cycles.
Begin in your standing position, with your feet shoulder width apart and your hands on your hips. Step out with one foot, about two feet straight in front of you. Keep your torso straight, bend at the knees until your back knee almost touches the floor, and then straighten back up and return to the beginning standing position. Alternate legs, completing 20 repetitions on each side before you rest and then repeat.
1. Step up Leg Lift
What I love about this one is that you can do it on any set of stairs if you don’t have a fitness step. Place your right foot on a step or bench and put your hands on your hips. Push yourself up until your right leg is straight and you’re standing on the bench. Squeeze your glute to raise your left leg as far behind you as possible without arching your back. Reverse to return to start. That’s one rep. Repeat on the left leg. Alternate sides for a total of 12 to 15 reps.
The butt might be a big problem area, but it is actually one of the easiest areas of the body to exercise. Complete these exercises at least two to three times a week consistently and you will be summer-ready in no time.