Want to achieve a sleeker, sexier form? Don’t forget to tone your butt! The good news is, you don’t need to enroll to a pricy gym to achieve the buns of your dreams, just break out your dumbbells and do these simple yet ultra-targeted butt exercises and see the difference within weeks!
Although the classic lunge is a great butt-toning exercise, we’re stepping it up a notch with the Curtsy Lunge. The Curtsy not only tones the ass area, it’s also going to engage your thighs and open your hips. Go grab your dumbbells and stand with your feet hip-width apart. Step left leg back, and then cross it behind your leg, bend your knees as if you’re doing a curtsy and hold the position for a few seconds. Go back to the standing position and repeat on the opposite side for one rep. Do ten reps and feel your butt muscles contract and tone. Make sure your chest is lifted and the hips are square when in the curtsy position. If you couldn’t do the curtsy position or you are having a hard time maintaining the position, ditch the dumbbells and just place your hands on your hips for every rep.
The Squat Hold and Pulse
This exercise is very similar to the classic squat, except you are making pulsing movements to engage and target your butt. Stand with your feet hip-width apart, then push your hips back so your weight is concentrated to your heels. Squat at a 90-degree angle then stand back up while you press down to your heels. Don’t stand all the way up though! Pump your hips with a series of tiny up and down movement for maximum bun burning action! Do a set of 20. If you’re having a hard time doing this position, simply do a couple of butt pumps and cut the reps to 10.
Single Leg Workout
Sculpt your butt and tone your hamstrings with the single-leg workout. You can easily incorporate this very simple exercise to your workout regimen. With your feet together, hold the dumbbells in front of your thighs. Hinge your upper body forward then lift your left leg behind. Hold the position for a few seconds then do the opposite side for one rep. Do ten reps. When doing the Single-Leg workout, make sure your back is flat and not hunched. You don’t want to put too much strain on your back! Also, try not to raise your leg as high if you are having a hard time maintaining the position.
The great thing about the squat jump is that it not only tones your butt, it also speeds up the heart rate so it counts as cardio exercise too. Stand with your feet hip-width apart. Do a classic squat position. Then swing your arms behind you and jump. Do ten reps of squat jumping. Make sure your landing is soft with your knees slightly bent so the exercise engages the butt muscles. If you’re having a hard time doing the squat jump, hop instead of jumping.