5 Best Exercises To Tone Your Butt

Fit is the new skinny and there aren’t many body parts that spell out fit as a toned butt. It is also one of the muscles that really takes hard work to firm up and get toned. Luckily, there have been more than enough people who have obsessed over sculpting a shapely behind. And they have found some pretty impressive and effective workouts that get the job done.

Here is a list of 5 sure-to-tone the butt exercises to get you into the shape that you have always dreamed about. Three sets of these, three times a week will get your butt into shape before you know it.

 

 

1. Straight-leg dumbbell lifts

 

There are many exercises out there that don’t really look intimidating at all, but once you start doing them, you soon find that they really work you. The straight-leg dumbbell lift is one of those exercises. The trick with these guys is to challenge your muscles by not going to light on the weights.

Grab some dumbbells and stand up straight with your feet shoulder-width apart. Now you need to bend your upper body while keeping your legs straight. Your back should also keep a natural curve as you bend forward at the hips.

Once your weights are at about knee height, hold it for a couple of seconds and then return to standing position. 10 reps is all you need to start feeling results.

 

 

2. Sprint, back-peddle, sprint

 

Research has shown that doing high-intensity workouts burn fat faster than other exercises. What’s more is that it keeps on burning fat for up to 24 hours after your workout. This little exercise will get the heart rate up in no time and will give you that burning sensation in your glutes and thighs in record time.

What you need to do is start in the lunge position and do a quick sprint, driving through your toes to take big steps for about 10 yards. Now all you need to do is keep your chest up and back-peddle to the starting position. That is one rep. Now do 10 to 12 of them to really get the blood pumping. 

 

 

3. Marching bridge

 

With many glute exercises, it often happens that your quads take over the workload if your butt becomes tire. This little gem of an exercise targets your hamstrings and glutes without fear of handing power over to the quads when you get tired. More than your glutes, your whole core gets a workout as you lit your one leg off the ground whilst doing a bridge.

The starting position for this exercise is flat on the ground face-up. You then need to bend your legs until your feet are flat on the floor. Now you need to form a straight line with your back and your legs by lifting your hips.

Once they are in the air, you need to hold that position and lift one of your legs and bring your knee to your chest. Return your leg to its starting position and repeat the movement with the other leg. Doing 10 reps per leg will really get that butt burning in no time.

 

 

4. Jump squats

 

When an exercise becomes a boring, all you need to do is make it a bit more challenging and you’ll appreciate it again before you know it. Although the squat is already a very good butt exercise, making it a plyometric high-intensity workout makes it that more effective. It raises the metabolic rate and you end up burning calories long after your exercise has finished.

The move is pretty much the same as a normal squat, but you just add a bit of a jump to intensify it. Start with your feet shoulder-width apart. Bend your knees while keeping your feet flat on the floor.

On the rise, you need to do it quickly and lift off the ground as you jump. The aim is to try and jump as high as you can from the squat position. 10 Reps should do the trick as you feel the burn ensue.

 

 

5. Kettlebell swing

 

Most kettlebell exercises are dual exercises that incorporate both strength and cardio training. They are extremely effective in toning up the areas where you struggle to get it right in a very short amount of time. If you don’t have kettlebells you can always use normal dumbbells or any other weight that you can comfortably swing without injuring anyone.

It couldn’t get easier than this. All you need to do is hold the kettlebell in front of you and stand with your feet hip-width apart. Bend forward at the hips until you are at a 45-degree angle to the ground and start swinging that bell.

As you swing forward, thrust your hips forward and raise the kettlebell to about navel height.  And that is all there is to it. 12 Reps and you are good to go.

Perfect your body with some abs exercices, get your body already summer ready!!