Who doesn’t want a toned butt? Improving the backside is really rather simple. The butt is basically just another muscle, so those can be targeted and strengthened. A few key exercises will tone your butt fast – that is, as long as you also clean up your diet. Try these steps, and you will be well on your way to a shapely butt.
Try bridges. Bridge exercises are among those that will target your butt and, if you do them consistently, you should tone your butt fast. Sometimes these are called hip lifts. You should strive for at least 15 reps of each exercise twice a day.
One variation of this exercise is to lie on your back with your knees bent. Keep your feet anchored firmly on the floor. Now, press your hips upward and squeeze your butt. Then lower your hips back to the floor. Do this as many times as you can.
Lie with your back on the floor with your left knee bent, and keep your right leg straight. Now, lift your right leg until it lines up with your left thigh. Push your hips up, while keeping your right leg elevated. Then, lower your body and leg back down. Repeat. Now, switch and do the same exercise with your other leg.[1]
For an advanced version, extend one leg into the air during each hip lift. Elevate your hips first, then extend your leg. Hold for 10 seconds, then bring your leg back down to its original position before lowering your hips. Repeat.
Use dumbbells. Butt toning exercises that involve using a pair of dumbbells will show you results fast. Remember, the glutes are a muscle, so at least some strength training is important. You can either buy your own or use the dumbbells at a workout center.
Bend down at the knees, and pick up the dumbbells. You should hold them with an overhand grip. An overhand grip means that you keep your palms facing downward toward the dumbbells as you hold them.
Now, stand up with the dumbbells, and then lower them back down. Repeat. This is a simple exercise that basically just involves you bending your knees while holding weights, which will help you see faster results.
Another dumbbell exercise you can do to tone your butt involves using a light pair of dumbbells. Stand on one foot, and then lift the other foot behind you, while bending your knee. Bend forward, and lower your body as far as you can. Go back to starting position, repeat and then switch to the other leg.
Try squats. Squats are one of the easiest ways to tone your butt, and they are an exercise that doesn’t require equipment. Such toning exercises are the most common ways to tone the butt fast. Remember to keep your knees safe by lining them up directly above your feet. Don't let your knees extend forward.
To do a squat, stand with your feet spread apart at hip width and squat down at a 90-degree angle. Then, stand back up. The key to doing a proper squat is to make sure you are pressing back on your heels, not forward on your toes. Keep your feet firmly planted on the floor. Again, doing 15 reps 2 times is a good goal when you are starting out, but you can increase the reps as you get stronger.
Another variation of this exercise is called the squat hold and pulse. In this exercise, again stand with your feet hip width apart. Squat down at a 90-degree angle, but when you are in the squat position, move up and down slightly. This is called pulsing. [2]
Perform a jump squat. Once you squat down, simply swing your arms overhead. Jump as high as possible. [3]
Do lunges and plies. As with squats, lunges and plies are other butt targeting exercises that are easy to learn and quickly effective.
To perform a lunge, stand with your feet shoulder width apart. Your feet should point straight ahead. Step forward, while keeping your knee from going past your toes. Push off with the heels so you keep your balance. Then, straighten back up. Now, switch to the other leg.
To do a plié, remember this move isn't just for ballerinas; it's also a great butt-toning exercise! Stand with your feet slightly wider than shoulder-width apart and your toes pointing outward. Keeping your back straight and your arms held out in front of you, lower yourself into a squatting position, and then use your glutes to bring yourself back to standing position. Repeat the move for one to two minutes.
Try yoga or pilates. Yoga and pilates poses will relax you and improve flexibility, but many of them also target the butt. So, if you add yoga or pilates into your daily routine, your butt will tone up fast.
Try the downward facing dog pose, and then a three-legged dog pose. Put both hands and both feet on the floor, and keep your back straight while hinging forward at the hips. For the three-legged dog pose, lift your right leg in the air, while keeping your left foot and both hands pressed to the floor. Now switch legs.
Hold each pose for five breaths.
The warrior pose also tones the butt. To do this pose, put both hands straight over your head and look up to the sky. Step forward with your right foot and lunge, while keeping your left leg straight behind you and both feet anchored into the ground. Now switch legs. [4]