Most people complain about putting on weight on their hips, resulting in a wide rear.
Your rear end, buttocks or simply your butt, consists of three muscles called the “glutes”. They are the gluteus maximus, the gluteus minimus and the gluteus medius.
The maximus gives shape to your bottom. The A-shaped butt is the most attractive, as it can enhance your appearance in any kind of dress. However, very few people have this shape.
You can tone your butt and legs into this shape to rock a bikini, swimsuit or your everyday clothes without worrying about how you look from behind.
There are many effective workouts to burn fat from your butt and tone it up. Remember, these workouts will be effective only when done regularly, along with following a healthy lifestyle and diet.
Squats strengthen and tone the muscles of the buttocks as well as thighs, hips and lower back. This exercise is easy to do and can be done just about anywhere. It do not require any equipment, unless you want to add weights.
To do simple squats:
- Stand with your feet slightly wider than your hips and keep your toes pointed slightly outward.
- Keep your spine straight and put your arms straight out in front of you, parallel to the ground.
- Keeping your entire body tight, breathe in, bend at your hips and push your butt back.
- Squat down slowly until your hips are lower than your knees.
- Keeping everything tight, breathe out, push up off your heels and slowly rise back up.
- Perform 2 sets of 20 repetitions once daily.
You can also try one-legged squats, kickback squats, barbell squats or jumping squats to give proper shape to your butt.
2. Standing Lunges
This exercise tones the muscles of your buttocks, thighs and hamstrings. It also improves your balance and gives a proper workout to your core muscles.
- Stand up straight, feet hip-width apart with toes pointing straight ahead.
- Keep your hands on your hips.
- Take a large step forward with your right leg.
- Slowly bend your knees until both legs are nearly at right angles. The right knee should not extend over your toes and the left knee should not touch the floor.
- Hold this position for 3 seconds, then step backward to the starting position.
- Repeat 8 to 10 times with the first leg, then switch legs.
Along with standing lunges, you can try simple backward lunges, simple forward-stepping lunges, gliding balance continual lunges, lateral lunges and multi-directional lunges with arms. You can even perform lunges with dumbbells or with a medicine ball to add additional resistance.
3. Butt Lift (Bridge)
The butt lift is a strength-training exercise. It mainly targets the muscles of your buttocks and lower back to keep them toned.
- Lie flat on your back on the floor with your hands by your sides and your knees bent.
- Keep your feet about shoulder-width apart and flat on the floor.
- Slowly raise your hips off the floor, while keeping your back straight. Breathe out during this step and hold your hips at the top for 1 second.
- Slowly lower your hips down to the lying position as you breathe in.
- Repeat 8 to 10 times.
To make this exercise even more challenging, do it while holding one leg up in the air.
4. Lying Side Leg Raises
This effective exercise also helps tighten and tone the muscles on the butt, thighs and hips. It will also benefit the lower abdominal muscles. In addition, it lowers your risk for back injuries, back pain and back strain while performing other exercises.
- Lie on your side with your legs extended out straight.
- Place your lower arm under your head and rest your upper arm on your hip.
- Raise your top leg, while keeping your hips steady and both legs straight.
- Keep raising your top leg up in the air until you feel tightness in your outer hip.
- Move your leg upward and downward 15 to 20 times.
- Switch sides and do the same with the other leg.
Do this exercise every other day to let your muscles recover.
This simple resistance exercise works the muscles in your legs and buttocks. It mainly targets the quadriceps, hamstrings and gluteal muscles in the buttocks. In addition, it improves your balance and reduces the risk of lower back pain.
- Place a sturdy step or bench in front of you.
- Stand in front of the step or bench with your back, legs and arms straight, feet hip-width apart.
- If you want, you can hold weights (barbells or dumbbells) in each hand with your palms facing your body.
- With an exhale, step onto the center of the bench with your right leg and straighten it.
- Keep your left leg behind you for balance.
- Inhale and slowly bend your right knee, then step back down to complete one round.
- Start by lying flat on your back with an exercise ball under your heels. Place your arms by your sides for support.
- Slowly pull up your hips, with knees slightly bent, and hold your hips up throughout the entire exercise.
- Dig your heels into the ball and slowly roll the ball toward your body as you bend your knees.
- Slowly return to the starting position to complete one rep.
- Do 3 sets of 10 to 15 repetitions, once daily.
Do 5 to 10 rounds with one leg, then switch to the other leg.
6. Lying Hamstring Curl with Stability Ball
This simple and interesting exercise focuses primarily on the gluteus maximus and hamstring muscles. Along with toning your legs and buttocks, this exercise works out your abdominal muscles. It is also good for your lower back.
Swimming is a highly effective workout that can slim and tone the entire body, including the thighs, legs and butt. When swimming, try to use strokes that target your lower body. For instance, the kicks used in the breaststroke target the upper butt and hips.You can also try treading water with only your legs or sprinting 200 yards of the butterfly to get the desired result. Remember to keep your butt muscles tight while doing any style of swimming.Enjoy 30 minutes of swimming 5 days a week to achieve and maintain a well-toned body.
We all know that running is one of the best exercises for cardiovascular health and weight loss, but when it comes to toning the muscles of your butt, running can be equally helpful. Running involves heavy use of your legs and this in turn tones your glutes.To tone your butt through running, you need to incorporate certain changes in the incline. For instance, you must try uphill running. It will give you better results than running on a flat area.If using the treadmill, increase the incline to tone your butt while blasting calories through cardio exercise.Additional Tips
- Go for a walk on an uphill route for 30 minutes daily.
- Skip the elevator and take the stairs as often as you can.
- Enjoy a sea salt bath, a few times a week.
- Include fat-burning foods like cayenne pepper, grapefruit, lemon and ginger in your diet.
- Follow a low-calorie, low-carbohydrate diet plan.
- Avoid drinks and foods that have high sugar content.
- Drink a few cups of green tea daily to aid weight loss.
- Drink an adequate amount of water throughout the day to keep your metabolism high.
- Eat more fruits and vegetables that are high in water content, such as melons, cucumbers and leafy green vegetables.
- Stay away from excessive alcohol and coffee.
- Get a good night’s sleep every night to achieve your goals.