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10 Simple Exercises To Tone Your Butt Without Equipment

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Having a nice-looking butt does more than just make you feel good about yourself. It also increases your body’s overall strength, protects your back from injury, and tightens your core, improving the appearance of your stomach.

However, it can be difficult to work out this part of your body if you do not have access to a wide variety of equipment. If you’re willing to get a little creative, there are plenty of exercises you can do to tone your butt without equipment. Most of these exercises use your body weight to strengthen your bum, so all you need is some space and possibly a mat.

Squats

Of course, squats are the king of butt exercises. There are many different varieties you can try to work out different parts of your lower body. Regular squats require you to keep your feet close and drop your butt back as you bend your knees. Sumo squats involve pointing your knees out to the side and placing them farther apart. Once you develop some strength, you can also try one legged squats with your leg in front of you.

Lunges

Lunges are the exercise sibling to squats. To lunge, stand with your hands on your hips and bend your knees, lowering your back knee to the floor. Switch sides and repeat.

Glute Lifts

To up the intensity of this exercise, you can place a small exercise ball in the crook of your back knee. However, this isn’t necessary—it just helps you squeeze the right muscles.

Begin on your hands and knees. Lift your right knee until it is level with your butt. Now, raise and lower it slowly, counting for 20 reps. Put your right knee back to the ground. Repeat on the left side.

Fire Hydrants

This exercise builds off of glute lifts, so you can remain in the same position on the ground once you finish your lifts.

Keep your right knee bent and slowly raise it up to the side until your knee is level with your butt. Lower your knee back to the ground. Repeat 20 times. Then repeat 20 times on the left side. This exercise works the side of your butt and your hips.

Side Leg Raises

Now, flip onto your side. Place your lower arm under your head to prop up your upper body. Place your upper hand on your hip. For more resistance, place your hand down the side of your body and press on your thigh.

Keep your legs straight and slowly lifted to the sky. Hold for a couple seconds before slowly lowering it back to meet your other leg. Repeat 10 times. Switch onto your other side and repeat 10 times.

Stair Climbs

Running stairs might not be a lot of fun, but it is an excellent way to tone your butt. If you do not have stairs in your home, find a wide set of stairs at a local government building, library, or school. There should be plenty of space to run during business hours.

Switch up between running on every step and skipping steps to work different muscles.

SOURCE: http://thescienceofeating.com/

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