Seriously Tight Butt Workout
Summer’s finally here, and if you’re planning on hitting the beach or getting outdoors, you want to look your best. In addition to toning your abs and getting rid of the flab, you might also be thinking about tightening up your legs and glutes.
Let’s face it, whether it’s a good pair of jeans or a bathing suit, a tighter and firmer butt can do wonders for your physique.
It takes the right combination of cardio and resistance training. So in addition to getting about 30 minutes of cardio 4-5 days a week, I’ve also come up with a butt tightening workout to take you all the way.
For optimal results, run through this workout twice a week, performing 3-4 sets of each exercise. Generally, try to stay in the range of 8-12 reps per set.
Here is the workout…
The Seriously Tight Summer Butt Workout
Dumbbell Squats – This is always a good place to start when it comes to getting tighter glutes. Stand with your legs at about shoulder width, and hold a dumbbell in front of you with both hands (for additional resistance, you can also hold a dumbbell in each hand at your sides). Keeping your back straight and without leaning forward too far, lower your body as deep as possible, making sure to not let your knees pass your toes. Hold for a moment, slowly return to starting position, and repeat.
Lateral Lunge – This is a twist on the standard lunge, but it helps target your glutes from a different angle. Stand with feet at shoulder width and hold a dumbbell in each hand. As you extend one leg out to the side, bend the opposite knee and lower into a lunge, leaning forward slightly but not letting your knee pass your toes. Return to starting and repeat on opposite side.
Stability Ball Butt Kicks – Rest your abdomen on a stability ball and place your hands on the floor in front of you, at about shoulder width. Once you stabilize yourself, extend your legs straight out behind you. Lift your right leg up towards the ceiling as high as possible, feeling your butt muscles tighten. Hold here for 3 counts, lower slowly, and repeat with opposite leg.
Stability Ball Squats – Stand with a stability ball against your back and pushed up against a wall. With your feet at shoulder width, lower into a squat position, while holding the ball in place against the wall. This one is an effective exercise for your glutes, legs, and core.
Bench Step-Ups – Holding a dumbbell in each hand, stand about a foot away from a flat workout bench. Simply step up onto the bench with one foot, follow with the other foot, and return to starting position. Repeat by starting with the opposite foot. This is a great one if you don’t use the stairs much!
Bosu Ball Squats – This last one doesn’t require any weights, because it’s all about balance. Stand at hip’s width on a bosu ball (flat side down). Holding your hands in front of you for balance, lower into a squat while maintaining your balance on the bosu. Go as low as possible, and hold for a moment at the bottom before returning to starting position and repeating.
Have any questions or feedback about this seriously tight butt workout? Please leave a comment below…