Werk that Butt!
Getting your butt toned and lifted in just the right way isn’t always an easy task. To help give your butt the workout it needs, these 5 killer exercises work like crazy toning, lifting and giving your butt a total well rounded appearance along with the function to support your lower back.
Here’s the recommendation for optimal results: do this short series of exercises 3 days a week, and aim for running through the circuit without resting at all. This will ensure maximum output and results in the shortest time possible, and will leave your back-end feeling instantly toned!
As you progress over the next few weeks, or depending on where you’re starting out, aim for repeating the circuit once or twice for a total of 3 circuits. If you can start out there, great! If not, make it your goal by month’s end.
Here’s what you need to do…
The Best Butt Workout in 5 Easy Moves
1. Kettlebell Swing
Pick up a kettlebell of around 5 to 15 pounds, depending on your fitness level. Stand with your legs farther than shoulder width at a wide stance. Hold the kettlebell with two hands between your legs. Squat slightly, keeping a strong back and legs throughout.
Carefully lift the kettlebell and swing it between your legs behind you, and in a single swift movement, bring it forward and swing it up to shoulder level. Repeat, making sure you’re moving the kettlebell back and forth with control. Perform 12-15 reps.
2. Dumbbell Deadlifts
Standing with your feet at shoulder width, grip a dumbbell in each hand (aim for 15-20 pounds in each hand). Holding the dumbbells parallel to the front of your body (palms facing inward), lower the weights to the floor in front of you, bending at your lower back and pushing your butt backwards. Lift back to starting and repeat. Perform 10-12 reps.
To view this exercise, click here.
3. Bench Step-Ups
Grab a couple of dumbbells (10-15 pounds or so each) and stand facing a workout bench or step, with your feet about a foot away from the bench. Keeping a straight back, step up onto the bench, leading with your left foot, until you’re standing on the bench. Step back down, and repeat with your right foot. Aim for 10-12 reps per side.
To view this exercise, click here.
4. One-Legged Hip Lift
Lie face-up on a workout mat and bend your knees so that your heels are close to your buttocks. Lift your pelvis towards the ceiling so that your legs and torso make a straight line, resting on your shoulders and balancing with your hands at your sides. Once in this position, straighten your right leg and kick your foot outward. Hold for 3 counts, then return to starting, lower, and repeat entire motion with your left leg. Perform 8-10 reps per side.
To view this exercise, click here.
5. Single-Leg Jumps
Stand with your feet at shoulder width, and lift your left leg up and press it backwards, lowering and balancing on your right leg. Get yourself into a lunge position, but without resting your back foot on the floor. Carefully jump as high as you can, and try your hardest to land back on the same foot, lowering back into the lunge immediately. This one may take a little practice! Perform 8-12 reps on each side.
The best way to follow up any hard-hitting workout like this one is with one of these Healthy Shake Recipes for Weight Loss. With the right support for your butt muscles and key ingredients to boost your metabolism, it’s the perfect way to get the most out of this workout.
Have any questions or feedback about these 5 Butt Exercises that Work Like Crazy? Please leave a comment below…
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Thank you for visiting! Weight Loss and Training is a health blog which features all the best weight loss tips that I have learned over my 20 years of training. My background includes a degree in Kinesiology from the world renown Simon Fraser University, certification in nutritional sciences from UBC, and Personal Trainer Specialist certification from Can Fit Pro.
