Toning your buttocks requires the use of fat burning and strength training exercises. Most weight loss and toning requires a combination of diet and exercise. Although general cardiovascular exercise helps improve the look of your legs and butt. Using exercises that work your thighs, hips and butt together will improve the overall shape of your buttocks and thigh region, making your torso look tighter and leaner. Better butt requires to target the three major muscles of the buttocks: gluteus maximus, gluteus medius and gluteus minimus.
Here are the best 4 weeks butt exercises that target the three major muscles of the buttocks: gluteus maximus, gluteus medius and gluteus minimus, and by doing these exercises you can have round, better, bigger and sexy butt at home or anywhere without any equipment and gym.
- Warm up with some basic stretches before doing these exercises to help prevent muscle strain.
- Always wear proper exercise shoes.
- Butt toning exercises should be done consistently. You may start to see some results within a week, but you should continue doing the exercises to reap the full rewards and have a more toned butt in the long run.
- Don’t do these exercises too fast. You could get exhausted very easily and think they are too much work and start slacking off. Remember to be patient with yourself.
- Be careful not to injure yourself by trying to do too much. If you feel yourself straining or getting dizzy, you should take a short break before returning to your workout.
- Don’t stop the exercises once you’ve reached the body you want or else you’re more likely to fall back to how you looked before.
- In building your butt muscles make sure your diet has enough protein to support muscle growth.
- Don’t stop eating, just eat the right kinds of food. Have a balance diet and good exercise.
- Drink water and get plenty of sleep so you’re fully alert and hydrated asyou go through your workout.
- Give a 5-10 seconds rest for each section.
- Don’t compare yourself from anyone.
Squat is a full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quadriceps, hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body.
Squats are considered a vital exercise for increasing the strength and size of the legs and buttocks, as well as developing core strength.
How to do
- Stand with your feet slightly wider than hip-width apart, back straight, shoulders down, toes pointed slightly out.
- Keeping your back straight, lower your body down and back as if you are sitting down into a chair, until your thighs are parallel to the ground (or as close to parallel as possible).
- Make sure your knees do not pass over your toes, and keeps your abs tightly activated to ensure a straight spine.
- Stop at the bottom, when your thighs lightly come into contact with your calves.
- Rise back up slowly.
- One of the best exercises for your thighs and butt and best strength exercise.
- Squat primarily targets your thighs and butt, but also works the hamstrings and lower back.
- Squats also help you to burn more fat, as one of the most time-efficient ways to burn more calories continually is by developing more muscle.
- Squat exercises improve your circulation.
- Squat exercises are even good for the digestion.
- You can do squat exercises anywhere and you don’t need any accessories or equipment.
- Squats help keep your knees supple and strong, improving your flexibility and preventing injury.
Lunges are a good exercise for strengthening, sculpting and building several muscles/muscle groups, including thighs), buttocks as well as the hamstrings.
Lunges are an easy and efficient exercise. Lunges can also help tone your lower leg muscles.
How to do
- Start by standing up straight with your feet placed together.
- Lift one of your feet straight up off the ground slowly by bending your knee.
- Move the foot being held off the ground forward like you’re taking a step. Place that foot on the ground, heel first. Lean your body forward so you’re balanced between both feet, but keep your back and upper body straight.
- Lower your body until your forward leg is at a 90 degree angle. Still keeping your upper body and back straight, continue to move your body forward until your forward upper leg is parallel to the floor.
- Repeat these steps with the opposite leg.
- Once you’ve completed one lunge, you can do one of two things. You can either perform the same steps with the opposite leg and perform the lunge on the opposite of your body. Or you can repeat the lunge using the same leg.
- It targets the quadriceps and the glutes most intensely, but also hits the hamstrings, calves and core.
- Lunges improve your core strength, which leads to better posture and balance.
- The lunge is an easy-to-learn, safe and incredibly effective exercise.
- Lunges are efficient because they don’t require equipment, although you can add certain types of equipment if you want.
- Better core stability.
This exercise is a must have for the girl who is looking to improve her butt! The donkey kick works your lower back, core, legs and bottom. No equipment needed for the donkey kick just some floor space and maybe a mat for your knees. This exercise targets gluteus maximus, rectus abdominis and latissimus dorsi.
How to do
- Starting on your hands and knees,keeping your core tight and back flat. Your hands are shoulder width apart and your knees are straight below your hips.
- Raise 1 leg and keeping knee at 90 degrees.
- Push that leg as high as you can in the air and lower back down.
- Repeat for 12 reps, then switch legs.
- Donkey kick specially targets thighs and butt, and it is the best exercise for girls who want to make their butt sexy.
- This exercise increases the strength of your gluteus maximus increases your speed and agility for participation in sports and everyday activities.
- No equipment is necessary.
- Best exercise for beginners.
Curtsy lunge helps to incorporate new leg muscles into the lunge position, giving you toned inner and outer thighs. This exercise targets your inner thighs and quads from a variety of angles in order to maximize strength and toning gains.
How to do
- Stand upright. The feet are hip width apart.
- Hold the hands in the hips or stretch them out in front of you.
- Make a big step backwards, cross the leading leg. Put the foot diagonally behind with a bigger distance. Both feet point forward.
- Now slowly bend the knees, until the leading knee is in a 90 degree angle and the thigh about parallel to the ground.
- Make sure, that the knee does not protrude the toes and that your body weight always is on the heels. Try to hold the upper body as straight as possible
- Afterwards, come back to the starting position and repeat with the opposite leg.
- Do 3 sets of 12-15 reps.
- Curtsy lunge is a great exercise for the glute and for the legs.
- The curtsy lunge targets your inner thighs as well as your glute medius, a smaller butt muscle that helps stabilize hips to help improve your posture.
- This exercise is easy to do and no equipment is necessary.
- This exercise also helps to reduce fat.
This particular exercise works not only your butt muscles, but also the back of your legs and lower back.
How to do
- To start, lay down on your back on an exercise mat. Bend your knees at a 90 degree angel in front of you with your feet flat on the ground.
- Lay your arms in a relaxed position by the side of your body. Tighten your core muscles throughout the exercise.
- Lift your butt up towards the ceiling, pressing through your pelvis. Lift until your body is in a straight line.
- Squeeze your buttocks as you pause for a second as you hold the bridge position, then lower back down to the floor. Do this exercise about 10-20 times.
- You can perform this exercise one leg at a time.
- This exercise targets your thighs, lower back and butt.
- This exercise also reduces your fat of thighs and butt.
- No equipment is necessary, you can do this exercise anywhere.
- Easy to do and you can do this exercise anywhere.
The sumo squat is one of the best exercises to shape the glutes and inner thighs.The sumo squat isolates and engages the glutes. This helps lift, tone and strengthen the glutes. The result? Shapelier, enviable butt!
The sumo squat is a lower body strength exercise. The wide stance emphasizes the muscles of the inner thigh. The movement also allows for use of heavier resistance loads vs. the traditional squat.
Squats and sumo squats are very different exercises. The main difference between squat and sumo squat is the placement of your feet. During a regular squat,the feet are placed hip-width apart, and the toes face forward or slightly out. When doing a sumo squat, the feet are in a wide stance with the toes turned out at an even greater angle.
How to do
- Stand with your feet 4-6 inches wider than your shoulders, with your toes pointed out at a 45 degree angle.
- While keeping your back straight, descend slowly by bending at the knees and hips as if you are sitting down (squatting).
- Lower yourself until your quadriceps and hamstrings are parallel to the floor.
- Return to the starting position by pressing upwards and extending your legs while maintaining an equal distribution of weight on your forefoot and heel.
- Repeat for the prescribed number of repetitions.
- Sumo squat targets your thighs and butt, but also works the hamstrings and lower back.
- This exercise builds strength in the lower back, hips and legs.
- Sumo squat is good for the digestion and also improves your circulation.
This exercise works your lower back, core, legs and bottom. This is an easy move that you can do anywhere and requires no weights. It’s great to help isolate your butt muscles.
The hip extension belongs in the isolated, single-joint exercise category because only the hip joints are mobilized during the movement.
How to do
- Stand with feet hip width apart holding gently onto the back of a chair. Lift your right leg straight back with your foot flexed. Lift until your leg is almost at hip height.
- Bend your left knee slightly so that it can stabilize you.
- Lower your right leg down until your toes almost touch the ground and then repeat the exercise.
- Repeat the exercise 10 to 20 times on your right leg. Then, switch to your left leg.
- The gluteus maximus is the main muscle that performs hip extension.
- This exercise is very easy to do and very good for beginners.
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