Best Butt Toning Workout

Glutes are our largest muscle group and are responsible for stabilizing our entire body. The exercises below will tone, lift, shape, and strengthen your butt.

The Perfect Squat

Squats target your glutes, quads, and hamstrings. There are many squat variations to choose from, but first you must master the perfect squat.

  1. Place your legs shoulder length apart.
  2. Raise your arms in front of your body for balance.
  3. Keeping your back and neck in a straight line, bend your knees as if you are going to sit on an imaginary chair. Keep your hips and thighs parallel, abs tight, and maintain a 90-degree angle with your knees.
  4. Exhale on the way up keeping your back straight.
  5. Do 3 sets of 10 and work your way up to 3 sets of 20.

 

Hip Raises / Glute Bridges

Like squats, glute bridges have many variations to strengthen your glutes and your hips. Begin with the basic bridge and once you can maintain proper form without rapid muscle fatigue, move on to a few variations.

  1. Lay on your back and bend your knees as though you were going to do a crunch keeping your arms at your side.
  2. Press your lower back comfortably into the mat for proper form.
  3. Press your hips up to full extension, keeping your abs tight. Your knees must remain directly above your ankles.
  4. Come back down to the mat
  5. Do 3 sets of 10 and work your way up to 3 sets of 20.

Hip raises hyper-target your glutes but can burn your muscles out quickly. This means it’s important not to move on to a variation until you are strong enough to maintain proper form. A few variations include:

  1. Hold at the top of the hip raise for 5 seconds.
  2. Raise one leg straight at the top and hold for 5 seconds.
  3. Double pulse at the top.
  4. Hover your hips and butt about one inch above the mat when you come back down.
  5. Do your hip raises with one leg straight.
  6. Squeeze a yoga block, Pilates ring, or small fitness ball between your legs to work your inner thighs too.
  7. Hold a 5 to 10-pound weight on your hips as in the video below.

 

Working All 3 Glute Muscles

As a large muscle group, you want to work all 3 butt muscles, the maximum, medius, and minimus. This article has a variety of butt toning exercises. All you need is a fitness mat and an exercise band. Leg lifts and extensions also target all 3 muscle groups, as well as your hips and thighs like in the 10-minute video below.

 

Don’t just increase repetitions but alternate the exercises below. Don’t forget to stretch your glutes and hips after these toning exercises. Also, alternate which muscle groups you work and consider steam, Epsom salt baths, and Holmes Organics CBD to soothe sore muscles.

Leave a comment

All comments are moderated before being published

Shop CBD Products