The following are stretches and exercises guaranteed to lift and tone your butt:
1. Heel Sit
First stretch your thighs and hamstrings and then slowly squat down until sitting on your heels. If you are unable to lower your body completely, do not force it. Go slightly lower each workout until you are successful. Hold this low position for 30-60 seconds.
2. Leg Lifts
Stand with your feet shoulder width apart and hold onto the back of a chair. Bend your leg behind you as if you are kicking yourself in the butt with your heel. Flex your butt and hamstring briefly as your foot is at the highest point behind you.
3. Kneeling Kickbacks
Kneel on floor with your hands directly below your shoulders and your knees directly below your hips. Keeping your left knee bent, raise it directly behind you so that your thigh is parallel with the floor and your toes are pointing towards the ceiling. Hold for a count of 3 and repeat with the other leg alternating left, right and left.
A simple but effective exercise, step ups can be done on the stairs at home or on any sturdy bench. Simply step up and down on one step or the bench. Up, up, down, down, adjust the intensity by increasing the height of the step or hold weights.
Squats are done by standing with your feet slightly wider than your shoulders and while keeping your back straight. Lower yourself slowly until your thighs are parallel to the floor. Pause briefly, then stand and repeat.
6. Squats With Kick Back
An excellent exercise for toning your butt, and legs. Stand with your legs apart, perform a squat with feet flat then straighten your left leg behind you, finish the squat and repeat on the opposite side.
Start with your feet together and step off (lunge forward) with your left foot and leg. The left knee should be directly above and in a straight line with the left ankle. Bring the right knee straight down and almost touch the floor. Press through the left heel and come up and move both feet back to the starting position. Repeat with your other leg and alternate left, right, left for a total of 12 -15 reps per leg.
Lie on your back on the floor with both knees bent and your feet flat on the floor. Your arms should be at your side and your palms on the floor. Now, lift your butt and lower back off the floor while keeping both feet firmly planted. Push your hips and pelvis toward the ceiling and hold. Lower your butt toward the floor without actually touching the floor and lift it back up again.
Learn More: Beginner Glute Bridge Guide And Variations
9. Hip Extension
Start on all fours and lift one bent leg upward until your knee is in line with your buttocks. Lift your knee slightly higher and squeeze your buttocks, you’ll feel the muscles contract as you do so. Use an ankle weight to increase the resistance.
10. Leg Curls
Leg curls, also called hamstring curls, can be performed lying or seated. If using a machine, hook your ankles under the pads and curl your ankles toward your buttocks. You can perform a similar movement with weights attached to your ankles.