Perhaps many people do not know this but in order to lift and tone your butt, it is necessary to build muscles. By doing so, you will have a chance to develop the backside with a natural and well rounded shape. Everyone wants to have a perky and round butt since it looks very attractive and healthy. It does not matter what shape of butt you were born with, if you persistently pursue and perform the right exercises, you will soon achieve your goals. I will introduce to you a set of workouts that target your butt, giving you the best butt that you have ever get in this article.
How To Tone Your Butt Fast – Target Your Butt Now
1. Ankle On The Knee
If you want to know how to tone your butt, this workout is for you. It is a stretching exercise that will boost all the energy in your glutes muscles.
How to perform this exercise:
– Find a flat surface then lie on your back. Place both of your feet flat on the ground and keep your knees bent.
– Put the ankle of your right foot on the left knee.
– After that, use your hands to grasp the left knee or thigh then start to pull both legs towards your chest. Remember to relax your shoulders and neck. Hold this contracted position for about 10 to 20 seconds then switch to the other side.
– Keep doing this until you have completed all the recommended reps.
2. Barbell Glute Bridge
If you have been performing lifts for a long time and you are looking for a more challenging exercise to work your butt, this is definitely the one you are searching for. The type of this exercise is powerlifting which targets your glutes. Therefore, with this workout, you do not have to wonder how to tone your butt anymore.
How to perform this exercise:
– Find a flat surface then sit on the ground. Load a barbell on both of your legs. If you are feeling great discomfort having the weight on your legs, feel free to use a fat bar or insert a pad on the bar. By doing this, the discomfort you are feeling will be significantly reduced while performing this exercise. After that, roll the bar towards your hips so that it is directly above the hips. Then start lying on your back on the ground.
– Getting started by moving both of your heels and extending your hips vertically through the barbell. The heels of your feet as well as the upper back should be responsible for supporting your body weight.
– Try to extend your body as far as you can then reverse the direction in order to get back to the starting position.
– Keep performing this workout until you finish the recommended reps.
3. Barbell Hip Thrust
Like the previous workout, the type of this exercise is powerlifting. By performing this move, you will be able to target not only your glutes but also your calves and hamstrings, giving you the best lower body that you have ever imagined. You will need a barbell in order to do this exercise.
How to perform this exercise:
– Find a flat surface then sit on the ground. Place a bench behind your back. Put a barbell on both of your legs. If you are feeling great discomfort having the weight on your legs, feel free to use a fat bar or insert a pad on the bar. By doing this, the discomfort you are feeling will be significantly reduced while performing this exercise.
– After that, roll the bar towards your hips so that it is directly above the hips. Then lean your body backwards against the bench, making the shoulder blades nearly on the top of the bench.
– Getting started by moving both of your heels and extending through your hips vertically through the barbell. The heels of your feet as well as the upper back should be responsible for supporting your body weight.
– Try to extend your body as far as you can then reverse the direction in order to get back to the starting position.
– Keep performing this workout until you finish the recommended reps.
4. Butt Lift (Bridge)
This is a strength training type of exercise. By performing this exercise, you will have the chance to work your glutes as well as your hamstrings. Therefore, this workout is definitely the answer to your question “How to tone your butt?”
How to perform this exercise:
– Find a flat surface then start lying on your back. Place both of your hands close to your sides and bend your knees. Put your feet flat on the ground shoulder width apart. This is your starting position.
– Bring your hips up above the ground using mainly your heels while trying to maintain a straight back. Remember to breathe out while performing this movement. When you reached the highest point, try to hold this contracted position for a moment.
– Slowly get back to the starting position while breathing in.
– Keep doing this exercise until you complete all the recommended reps.
Variations: In order to make this exercise even more challenging, you can perform this workout by lifting one leg up at a time.
5. Downward Facing Balance
Like the previous exercise, this is also a strength training type of workout. Besides working your glutes, it also targets your abdominal muscles as well as your hamstrings. Therefore, you will not only have round and perky butt but also get a chance to lose belly fat, achieve six pack abs and burn calories with this exercise. This workout requires a stability ball.
How to perform this exercise:
– Getting started by lying on top of the stability ball, keeping your face down.
– As you are relaxing the stomach on the ball, walk both of your hands forwards along the ground. After that, bring your legs up above the floor and straighten your knees and elbows.
– Keep doing this until you finish all the recommended reps.
6. Flutter Kicks
Wondering how to tone your butt? Look no further! This is a strength training type of workout that will not only target your glutes but also your hamstrings, giving you an attractive lower body.
How to perform this exercise:
– Find a flat bench that you are going to use. Lie on your stomach, keeping your hips on the bench’s edge. Straighten your legs out with the toes lifted off the ground. Moreover, keep your arms on top of the bench while grasping the front edge.
– Engage your hamstrings and glutes then extend both of your legs until they are lifted to the hips height. This is your starting position.
– Getting started by raising your left leg higher than your right leg.
– After that, start to lower your left leg while lifting your right leg.
– Keep on alternating your legs as if you are performing flutter kicks under water until you complete all the recommended reps. However, always remember to make sure that you are holding the total control of this exercise.
A little tip for you: while performing this exercise, always remember to breathe normally.
Variations: You can make this movement even more challenging by adding ankle weights.
7. Glute Kickback
Like the previous workout, this exercise also targets your glutes and hamstrings.
How to perform this exercise:
– Find a flat surface then start getting on your knees and hands. Keep your waist bent and extend your arms out in front of you while keeping them perpendicular to your back. By doing this, you will be able to move to a kneeling push up position. Remember to place your arms on the ground shoulder width apart. Always look forward while making a 90 degree angle between the calves and the hamstrings. This is your starting position.
– While you are breathing out, bring your right leg up until there is a straight line from your hamstrings to your back while keeping the 90 degree angle bend. Engage your glutes during this movement. Hold the contracted position for a moment.
A little tip for you: when you are going to end this movement, place your upper leg parallel to the ground while keeping your calf perpendicular to it.
– Get back to the starting position while breathing in. After that, repeat the steps on your left leg.
– Keep on alternating both of your legs until you finish all the recommended reps.
Variations: If you do not want to alternate both of your legs, feel free to perform all the reps with only one leg first then switch to the other. Moreover, you can even make it more challenging by adding ankle weights.
So, you have just reached the end of this article. We hope that this article has provided you with the best and most useful information of how to tone your butt fast in order to help you achieve the best shape for your butt. If what was written in this article has satisfied your needs, please let us know what you think by commenting down below. However, if you are still confused about some parts of the content, please feel free to send us your questions any time you need.
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