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Butt Exercises

Here are some little-used butt exercises that aren’t too common… but they make your butt look good in a bikini. They’re fast, efficient, and you can do them at home. AND… you’ll get a great butt quicker than if you did the typical exercises in the gym.

1. The isometric butt squeeze

Ever want an exercise you can literally do anywhere you want at anytime… standing, sitting, lying down, at home, at the office, etc? If so, this is your exercise.

You may have even done this exercise before, but not as part of an exercise program.

What you do is squeeze the butt together with isometric tension. Then you hold that tension for as long as you can. Relax and squeeze again. Try for at least 30 seconds per squeeze. Do this for no less than 5 minutes each day. It firms and tones your butt really good and with different tension than normal exercises.

2. Chair step-ups

Step-ups can be done both at the gym and at home. Find a sturdy chair that you can use at home… a chair you don’t mind stepping on. Then step up onto the chair focusing all your weight onto the leg that is stepping up onto the chair. Squeeze your butt on the side of the leg stepping up as you do this. Step down and repeat with your other leg.

Do this movement slow so you can feel the butt and leg working together. Do 4 sets of 10 for each leg resting 30 seconds between each set.

These butt exercises will help firm and tone your butt so it looks great in a bikini.

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Butt Exercises

If your goal is toning your gluteal muscles there are several butt exercise to achieve the desired results. Working your gluteal muscles, as with any other muscle can make them toner, and more beautiful. Whether you want to take inches off and tone or turn a flat tush into a nice round one these exercises can do the trick. The gluteal muscles are the center of the body. It helps with your balance because it is the biggest muscle in the body. Butt exercises provides lower body strength for lifting as well as other movements such as pedaling a bicycle.

If your goal is a bigger butt then add more weight and do less reps. These butt exercises will definitely add quality muscle to your rear. If your goal is toning then light or no weight is the key. This will firm what you have plus burn the fat off.

Butt exercise 1

Standing kickback with no weights

Stand facing a walk, lightly holding on with your hands for balance. Lean slightly forward so that your whole body is in a straight line. Shift your weight onto your left leg. Slowly raise your right leg as far behind you as you can, feeling the contraction in your butt. Your knee should be slightly bent. Don’t arch your back or over extend yourself. Hold on for a second, then slowly lower your leg. Finish the set, then switch to your left leg.

Butt exercise 2

Duck squat with dumbbell

With your feet farther than shoulder-width apart, your knees unlocked, and your toes pointing out, hold a dumbbell by the end, using both hands with your arms extended. Your chest should be out, your shoulders back, your abs tight, and your back straight. Keep your head in line with your spine and look straight ahead. There will be a slight forward lean to your upper body, which is natural. Slowly squat until your thighs are parallel to the ground. Don’t bounce, and don’t let your knees turn in. Hold for second. Then, keeping your feet flat on the floor, rise slowly with your hips slightly forward and your abs tight.

Butt exercise 3

Kneeling Kickback

Get down on your hands and knees. Keeping your right knee slightly bent slowly raise you right leg behind you until your thigh is parallel to your torso. Hold for a second, then slowly return almost to the starting position. Immediately raise your leg again before it touches the floor. Finish the set then switch legs.

Butt exercise 4

Alternation Lunge

Stand with your feet shoulder-width apart, your hands on you hips. Keep your upper body uright and your head in line with your spine. Take a long step forward with your right foot. Plant that foot firmly on the floor an bend your knees until your right thigh is parallel to the floor. Don’t let your right knee extend past your right foot. Your left leg should be extended behind you, the knee slightly bent and the heel raised. Immediately step back with your right foot, pressing your left heel to the ground. Your feet should be shoulder-width apart. Repeat the exercise with your left foot. That makes one repetition.

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Bodyweight exercises that work your butt.
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Tight Butt – Exercises For a Firm Butt

Tight butt… want one? I’m going to give you 2 easy exercises for a firm butt.

Tight butt exercise #1: Deep Squats

This is probably the best butt exercise you can do.

Because the gluteus maximus is the biggest and most superficial of the 3 butt muscles… and makes up the largest portion of the shape and appearance of your butt…. the squat is the perfect exercise to build up the butt since it targets the biggest underlying muscle (the gluteus maximus).

Now, if you’re worried about getting bigger thighs while trying to get a tight butt in jeans look, then you don’t want to make the mistake of doing a shallow squat. You need to do a deep squat.

Stand with your feet about hip-width apart. Now, squat down while keeping your back straight and abs in. Squat down so that your upper legs go below parallel to the ground. The deeper you go, the more it targets your butt.

So squat your butt down as close to the ground as possible. It’s harder to do, but very much worth the extra effort.

For best results, do 5-8 sets of 8-15 reps. Rest 1 minute between sets.

Tight butt exercise #2: Step Ups

To do this, you simply put 1 foot on a platform or bench and push through the heel onto the platform. The key to this is to use a platform that is high enough. You can use dumbbells and hold them in your hands as you do this or use a barbell and put it across your shoulders.

Make sure to concentrate all of your weight on the leg that is stepping. Ideally, do 4 sets of 10 reps with each leg.

Both exercises combined will take you about 15 minutes. Done 2-3 times a week, you’ll soon have quite the tight butt in jeans.

So there you go. For a Jessica Alba butt, pretty much all you need to do are the 2 above exercises. In 3-5 weeks, you’ll have a tight butt… or at least you’ll have a butt that is a lot more firm than it is today.

The Best Butt Exercises for a Sexy Firm Butt and Thighs

Want to know what the best butt exercise is to get that sexy tight firm butt? I don’t think I know one single woman that doesn’t want to achieve a tighter firmer butt.

Well, the answer to your quest for the best butt exercise is not in some fancy machine or butt blaster. In fact, most of your best butt exercises are simply done with bodyweight or free weights. I’ll cover one of the most effective exercises for tightening the old buttocks in this article.

It’s called the single-legged Romanian Deadlift. It’s a great exercise for firming both the butt and the back of the thighs. Also, because this is a single-legged exercise, it really helps strengthen your ankles and other stabilizer muscles throughout your legs. Here’s how to do it:

1. Looking straight ahead, stand and balance on one leg, and kick the other leg out slightly behind you.

2. Maintain a very slight bend in the knee throughout this exercise.

3. Now start to bend forward while simultaneously pushing the butt and hips back and keeping a flat (not rounded) back.

4. While bending over and pushing the hips back, kick your other leg out behind you and reach down with your hands towards the toe of your foot that’s planted on the ground and try to touch it. You should feel a stretch in the hamstrings as you get to the deepest part where your back is parallel to the floor.

5. Then, focus on squeezing the butt muscle hard while you reverse the movement and bring yourself back to upright (all the while maintaining that flat back)

Alright, that was one rep! Now do 5-10 reps with each leg for 2-3 sets mixing this exercise into one of your normal workouts (or even just try this at home in your living room). At the end of a couple sets, I guarantee you’ll be feeling this big-time in your buttocks and the back of your thighs!

I know it may sound a little complicated, and the first time you try this butt exercise, you may really need to concentrate on your balance. But after a couple sessions of practicing these one-legged romanian deadlifts, you’ll start to get the hang of them and be able to focus more concentration on keeping the butt tight throughout the range of motion.

Once you get this down and practice this killer butt and thigh exercise regularly, you’ll be well on your way to showing off a tighter, sexier butt! See below for more amazing butt and thigh exercises.

Exercises to Make My Butt Bigger – 3 of the Most Common Mistakes Made in the Gym

What women new to gym memberships might not realize is that once you start doing regular cardio and sweating on a daily basis, you lose a lot of fat in your butt and therefore it does not become bigger like you’d prefer. Both females and males alike have expressed concern to me that while they are toning up their arms and losing weight all around, their butt is flatter than ever! This is because they have not prioritized and are not putting enough emphasis on a bigger butt as they exercise in the gym.

If you study the science of the body enough with the ever growing desire of women to achieve certain physical characteristics, such as a bigger butt through the use of exercise, you find certain patterns. Many women today who go to the gym or are planning to go to the gym make certain fundamental mistakes regarding the goal of achieving a bigger butt. In this article I will go over the most common mistakes made.

#1 Not Putting Enough Emphasis On the But In The Gym

Many women are told, two or three exercises should be enough to make their butt bigger more perky and shapely. This is simply not the case. When you study a woman’s body, you find that her center of gravity is in the hips as apposed to the torso in a man. Women also gain large amounts of weight in the child bearing process. This means they can base their workouts from the hips and butt and branch out from there. To really make a butt bigger through exercise it must be worked much more than once or twice a week.

#2 Doing Lower Body Exercises That do Not Directly Target The Butt to Make it Bigger.

Many lower body exercises will make you lose weight on your butt and even tighten it, but will not make it bigger. This is a huge problem for most women. Women tend to think as long as they are doing some good squats and lunges they are going to see that butt get larger. What they notice instead is a loss of fat loss in the wrong parts of their butt and the butt does not get bigger where they want it to.

#3 Doing the Same Butt Exercises Over and Over Again without Changing The Exercises Often.

If women are working out the butt to make it bigger often, and they are doing many targeted butt exercises, many of them still do not mix up their exercises at the right time. The butt is comprised of several different muscles, not just one! It is ideal to change up your butt workouts every two weeks while keeping the exercises highly targeted before branching to connecting muscles.

Erin Huggins brings you three more great pilates exercises for your butt. This series focuses on the lateral gluts or hips. This routine is also really great for people with low back issues. It’s good to do this before moving on to a more advanced butt workout. It’s still and amazing pilates butt routine, it’s just that it is more focused on body alignment. The butt and gluts are a really challenging body part for most of us girls! I understand belive me. I am always working on getting my butt and legs smaller, sexier and more toned. It takes a lot of repetitions. Keep doing the butt exercises and you will see change soon. www.erinhuggins.com Good luck!!

Tube shuffle butt exercises are great for creating toned butt muscles. Learn this butt firming exercise in a free fitness video. Expert: Kristie La Tray Bio: Kristie La Tray is a trained fitness instructor who has been teaching people how to stay fit and healthy for several years. Filmmaker: Nili Nathan
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Leg pose butt exercises are great for creating toned butt muscles. Learn this butt firming exercise in a free fitness video. Expert: Kristie La Tray Bio: Kristie La Tray is a trained fitness instructor who has been teaching people how to stay fit and healthy for several years. Filmmaker: Nili Nathan
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The Best Leg And Butt Exercise, Ever!

Copyright (c) 2010 Caroline Radway

Bet you didn’t think that the best leg and butt exercise ever can acually be done anywhere, anytime and with no equipment whatsoever?!

Well, it’s true! And it’s called a Pistol Squat!

A pistol squat is simply a single leg squat. Simple?

Well, maybe not. You stand on one leg, holding your free leg straight in front of you, parallel to the floor. You then push the hips back as you lower them down, aiming to sit on an imaginary stool behind you. At the bottom you should be sitting all the way back on your calf. You then stand all the way back up and repeat.

This is a lot harder than it sounds, however! You need a massive amount of strength throughout your entire body, as well as good movement patterns and flexibility. But as it really is one of the ultimate exercises you can learn (one to impress your gym-buddies with!) so I highly recommend you give it a go.

Next time you are ’stuck’ with no equipment, wondering how on earth you will be able to get a good workout in, give The Pistol a try!

Here are a few steps to take to help you master The Pistol.

You should ensure that before you attempt a pistol, you have a strong 2 legged squat and can perform this all the way to the ground – this in itself is a challenge and many will struggle below 90 degrees. So work on that first. You may find that holding a kettlebell in front of your chest actually helps you get low, as it counterbalances the tendency to fall backwards (the same applies to the pistol itself). You can build up to this by placing a low box or step behind you, and over time, using a lower and lower step until you can lower all the way down unaided.

The next stage is to make sure you have good balance while standing on one leg – my regular yoga practice has certainly helped me in this respect but many people rarely test or develop their balance! Practice standing on one leg and holding for as long as you can, without wobbling. To challenge even further, lift one leg up in front of you and even to the side, or try closing your eyes or moving your head from side to side (you’ll be surprised how much you rely on grounding your vision on a certain point to help with balance!).

If you have limited flexibility you will struggle with the full pistol. There is not a simple way to build flexibility, you simply need to ensure you stretch your tight muscles on a regular and ongoing basis – again, yoga is good for this! Also incorporating regular foam rolling into your training plan is a very good idea – you can get a manual explaining that in more detail from the member site listed below.

You may find that as you try the different stages to build up to the full pistol, your flexibility naturally improves as you are beginning to use your body through it’s full range of motion.

When you are ready to try squatting with one leg, you want to start with a supported version to take some of the strength and balance element out of the equation.

Find a support, such as a door frame, and use that for support as you go through the one legged squat motion. This will also highlight other areas you need to work on – such as your flexibility.

The next stage is the ’single-leg get-up’. Sit on a seat and lift one leg in front of you. Using your leg strength and keeping the leg out in front, simply stand up on one leg. Then slowly lower yourself back down to the step or box and repeat.

As you get stronger through the leg, butt and core you can begin to use a lower and lower step, until you are ready to go all the way without.

The Pistol is certainly a challenge, but one well worth setting yourself. When you finally achieve lift off, as you rise from your first ever full pistol, you will understand why!

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