You don’t have to go under the knife to get a toned and lifted butt; there are exercises that you can do, in the privacy of your own home, for free.
I was chatting with a girlfriend the other day about how our bodies change as we age. You reach a certain age and gravity takes over. Not all of us have money for expensive plastic surgeries to nip and tuck and transform our bodies. We have to get creative and get active. Tightening and toning your tush through an all-booty workout is not just about looking good. A strong butt actually has tons of health and performance benefits.
The following exercises don’t just help you get a shapely booty. They tone the glutes and fight back against the effects of time & gravity, giving you a toned, perky backside. Try these butt lifting exercises for yourself; within 2-3 weeks you will notice a difference in your lower body.
Did you know that the glutes are the largest and strongest muscles in your body? Glutes are comprised of three main muscles: gluteus minimus, medius and maximus. The muscles of the butt are responsible for hip extension, internal rotation, and abduction of the hip. Strong glutes are important for proper pelvic alignment, propulsion during running, and even single limb stance support. Strong glutes also help to support the lower back during lifting motions, and prevent knee injuries during lifting and running exercises. Having strong glutes is fundamental to properly execute many common lower extremity exercises as well.
How it works: Three days a week, do 1 set of each butt-lifting exercise back to back. Rest for 1 to 2 minutes, and repeat the full routine 2 more times (3 times total).
Plié
Stand with feet slightly wider than shoulder-width apart, arms at sides, toes turned out.
Tuck tailbone under and contract glutes.
Lower body into a plié squat as low as possible without allowing knees to creep past toes.
Simultaneously raise arms to shoulder height in front of body, palms down.
Hold for 2 seconds, then return to starting position.
Do 20 reps, then pulse at the bottom for 20 seconds.
Isometric Glute Bridge
Lie on back with knees bent and feet on the floor 12 to 16 inches from butt.
Brace core, then press into heels and squeeze glutes to lift hips towards ceiling.
Maintain space between chin and chest and keep upper back pressed into floor.
Hold for 5 seconds. That’s one rep.
Perform 5.
Fire Hydrant
Start on all fours with shoulders over wrists, hips over knees, and toes planted on the floor.
Keeping left leg bent to 90 degrees, engage core and squeeze through outer left glutes to lift left knee out to the left, until upper leg is parallel to floor (or as close as possible).
Slowly and with control, return leg to starting position. That’s one rep.
Perform 10 to 12 reps on each side.
Leg kickbacks
Start on all fours, in what is known as the quadruped position. Your hands should be aligned under your shoulders, while your knees should be aligned under your hips.
Trying to minimize any weight shift, lift your right knee off of the ground. Push your right heel backward and slightly upward toward the ceiling, straightening your leg. Avoid rotating your hips or shoulders — your glutes should be doing most of the work.
Return your leg to the starting position. This is one rep.
Perform 8–12 reps of 2–3 sets on each leg.
Standing hip abduction
Stand sideways next to a wall with your feet hip-width apart. Place your right hand on the wall for support and your left hand on your hip.
Transition your weight to your right leg and lift your left leg away from your body while keeping your toes facing forward. Hold for 2 seconds and return to the starting position.
Complete 8–12 reps of 2–3 sets on both sides.
*For an extra challenge, try this exercise with a loop band.
Not only will you look younger after incorporating these exercises but you will reap many health benefits as well. A strong, lifted butt isn’t just about how it looks. A tight tushy helps your body in lots of ways:
- Movement: The glutes play a major part in the human movement system. They act as a stabilizer and mobilizer, which basically means these muscles help you perform a range of motions and physical tasks.
- Joint protection. Having a toned lifted butt can reduce the pressure on your knees and lower back. This might ease joint and muscle pain.
- More stamina. Your butt muscles help stabilize the rest of your body. Strong buns can help you have more stamina as you do everyday activities like walking or climbing stairs.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
