Exercises that work perfectly together to create a 'beautiful butt-toning workout'
Form the perfect butt with these exercises. After sitting on your bum for the majority of the day it's vital you give your butt an all-important workout. Add the exercises below to your workout routine and sculpt a butt to be proud of.
Intermediate Exercises to sculpt the best bum
How to do side lying leg abduction to tone your butt
- Lie on one side, supporting your head by bending the arm closest to the floor into a comfortable rest
- Ensure you are lying fully on your side and that your hips are vertically aligned
- Bend the leg closest to the floor for stability
- Straighten your top leg, flexing your foot upward at a 90 degree or larger angle
- Raise your leg up and slightly back at a 50-70 degree angle from the floor
- Return to starting position
- Keep your leg straight and your foot flexed throughout the exercise
- Your foot should not touch the floor until you are done with this exercise
How to do a single leg squat challenge your glutes
- Stand with your feet shoulder width apart and your toes pointing straight forwards
- Extend the leg you are not exercising forwards into the air at a 40-60 degree angle from the other leg, enough that it will not touch the floor when the other leg is bent
- Extend your arms out straight in front of your body, palms down. Feel free to use one arm for support against the wall
- Keeping your back straight, bend the leg you are exercising and move your hips back into a sitting position
- Do not bend your leg lower than a 90 degree angle (right angle) at the knee
- Do not allow your knee to move in front of your toes
- Start with shallow single leg squats and increase gradually
- Return to the starting position
Advanced Exercises to work your glutes
How to do a hip abduction with a cable to challenge your glutes
- Stand next to a secure wall or pole with built in cable attachments
- Adjust the cable attachments so that they are at ankle level
- Choose an appropriate weight or resistance
- Affix the cable to the ankle of your outside leg
- Position your inside leg behind the cable, with your foot flat on the ground
- Slowly raise your outside leg, without bending your knee or moving your hips
- If you need extra balance, lean one hand against the wall or pole beside you
- Slowly bring your leg back down to the floor
- Repeat
