Best Exercises To Shape Butt

Q: What exercises can I do to reduce my butt? – N.D.

SQUATS

The squat is the king of all exercises. Without a doubt, squats are one of the best butt toning exercises. The squat utilizes the glutes, also know the butt, to a great degree. This is important because the gluteus maximus is the largest single muscle of the body and you need to stimulate it effectively in order to promote muscle growth and fat loss. Also, squats strengthen the lower back and core.

Here’s how to perform a bodyweight squat:

1. Stand with a shoulder width stance.

2. Hold your hands straight in front of you.

3. Drive your hips back and bend your legs 90 degrees.

4. Push through your heels and extend your legs.

5. Repeat the movement 15-20 times.

Tips

• Keep your spine neutral by looking straight ahead.
• Keep your core tight by sucking in your belly.
• Remember to always drive through your heels to ensure you’re using your glutes.
• Rest about 1 to 2 minutes between sets.
• Make sure to warm up before doing this exercise.
• Shoes with a flat sole are optimal for this movement as it allows to to transfer power from your glutes more efficiently.

WATCH a video demo:

LUNGES

Lunges are great for toning your butt and quads. It also strengthens the hamstrings and reinforces the core. Done correctly, lunges are extremely safe and effective. To perform a lunge:

1. Stand with your feet close to each other.

2. Keep your head and chest up.

3. Keep your hands to your sides.

4. Take a large step forward with one leg. Stop when your knee at at a 90 degree angle.

5. Using your front leg, push through your heels and rise until your legs are extended.

6. Repeat the movement 15-20 times.

Tips

• Always stretch out your hamstrings before beginning this movement.
• Execute the movement slowly and steadily.
• Keep your core tight to maintain your stability.
• Make sure to wear sports shoes to avoid slipping.
• Rest about 1 to 2 minutes between sets.

WATCH a video demo:

DEADLIFTS

Last but not least, the deadlift. Deadlifts, like the squats involve the whole body. However, unlike squats and lunges, you do need some weights (either a barbell, dumbbell, or kettlebell) to perform the deadlift. Here’s how to perform a deadlift using a kettlebell.

1. Stand upright with your feet shoulder-width apart.

2. Hold the kettlebell with both hands.

3. Bend your knees and lower your body until the kettlebell passes between your knees.

4. Stand up slowly, driving through your heels while keeping your abs tight.

5. Pause at the top of the movement.

6. Repeat the movement 15-20 times.

Tips

• As this is a complex movement, take your time and perform it slowly in the beginning.
• Stretch out your lower back and hamstrings before performing this exercise.

WATCH a video demo:

These are three of the best butt toning exercises that you can use in your daily exercise routine. Perform these exercises frequently and you’ll be flaunting your toned, well-defined butt in no time. Feel free to experiment with other butt exercises that are not mentioned above.

Along with strength training exercises, it’s also highly recommended to include cardio workouts like a running program to really tone and shape your legs and butt. Start off with very short distances and shoot for 1/2 mile when you first begin at about a 10 minute mile pace. Every week try to increase your distance 1/2 mile and try to decrease your running time. After your run, you might want to 4-5 short sprints of about 40-50 yards. These sprints are great for explosive movements and for getting that really lean look. You might also want to incorporate a whole body cardio exercise like jumping rope into your plan.

This is one of the best overall body workouts you can do to burn major calories and tone up your entire body. Along with strength training and cardio, you need to really watch your diet and overall calories when trying to lose body fat. The food you eat is the most important factor when your goal is to slim down and tighten up your physique, so focus on nutrient dense whole foods as the main source of your calories each day.