Fat burning and strength training are needed to get rid of your buttocks.Many of the moves used in barre classes and cardio burn classes use your body weight to burn fat and sculpt your buttocks.The overall shape of your buttocks and thigh region will be improved by using exercises that work your thighs, hips, and butt together.Lift your butt with these exercises every other day.
Step 1: Do some squats.
Squats are a great way to tone and lift your buttocks, as well as help build overall lower body strength.Stand with your feet shoulder width apart.Your feet should be facing forward.Strengthen your stomach muscles.Put your hands in a prayer position.They should be parallel to your chest.As if you were going to sit on a chair, bend your knees and squat down.When your thighs are parallel to the ground, stop.You should squat downward, rather than forward.If you want to check your knees and back, perform your first squats sideways in front of a mirror.Take a break at the bottom.As you stand, rise again squeezing your buttocks.You should feel your muscles lifting you to a standing position.In reps of 10, repeat this exercise.squats are a strength training and cardio exercise so they should be difficult.If you can't keep the proper form during the exercise, reduce the number of reps to 10.Adding hand weights will increase the intensity of the butt-lifting exercise.Hold the weights at your sides as you squat down.
Step 2: Try some plie exercises.
The plie started in the ballet studios.Plies are a great exercise to lift your butt.If you move your feet out, they will be slightly wider than hip width.Turn your toes away from your body at a 45 degree angle.Ensure your knees line up with your second toes to make sure you are in proper position.Turn out your feet less if they don't.To keep the pressure from falling into the knee joint, your knees must track over the second toe.Raise your arms out to the sides, like a ballet dancer, as you squat down until your thighs are parallel with the floor.If you can't lie to a parallel position, do a small move and work toward the full squat.Take a break at the bottom.Lift yourself up to a straight position squeezing your glutes as you return to the starting position.The exercise should be repeated 10 to 20 times.The intensity can be increased by holding a kettle bell with both hands.The process of turning out the legs will focus the effort in a different part of the body.
Step 3: Do lunges.
The lunge is one of the best exercises to tone your butt.Stand with feet hip width.Make sure you have enough space for this particular exercise.Reach one leg back.Take the knee of your back leg and bend it.Your front foot should be in a straight line.Push your front leg back to a standing position after pausing at the bottom of the lunge.You have to switch between each leg 10 times.It is possible to increase the intensity of this exercise by holding light dumbbells in each hand.
Step 4: Add standing hip extensions.
This is an easy move that you can do anywhere.It's great to be able to see your butt muscles.Stand with feet hip width apart holding onto a chair.With your foot flexed, lift your right leg straight back.Lift until you reach hip height.If you want your left knee to be stable, bend it slightly.If you want to repeat the exercise, lower your right leg until your toes touch the ground.You can repeat the exercise on your right leg.You should switch to your left leg.
Step 5: Do clam digs.
The outside muscles of your buttocks are isolated with this exercise.There is an exercise mat.You should lay on the left side first, with your knees bent at a 90 degree angle.Rest your head on your left arm.During this entire exercise, keep your hips and back in the same position by flexing your stomach.Lift your right knee up and back towards your hips while keeping your stacked hips.This should be in the side of your butt.Slowly lower as you pause at the top.The closing and opening of a clam shell is what the movement should look like.On each side, repeat 10 to 20 times.
Step 6: The bridge pose can be incorporated.
This particular exercise works not only your butt muscles, but also the back of your legs and lower back.Put your back on an exercise mat.With your feet on the ground, bend your knees at a 90 degree angel in front of you.Place your arms by the side of your body.You should tighten your core muscles during the exercise.Pull your butt up towards the ceiling.Lift until you are in a straight line.As you hold the bridge position, squeeze your buttocks to make sure you don't fall down.This exercise is done about 10 times.
Step 7: You should go for a run.
Some cardio exercises work your muscles more than others.The treadmill was the number one.If you want to look more toned, jogging can help you burn fat and lift your butt muscles.When you're jogging, make sure you keep your feet on the ground.This is a good form for running.The incline on the treadmill can be increased to take jogging to the next level.
Step 8: A bike.
Spinning or using a stationary bike is a cardiovascular activity.The high intensity exercise will help tone your butt and legs.You can use a stationary bike at the gym.If you're a beginner, take it slowly.Push down forcefully on the pedals if you want to work your butt.It's a myth that spinning makes your legs bigger.It helps slim down your legs.
Step 9: The elliptical is good for hopping on.
The elliptical was one of the cardio machines that activated your butt muscles.The elliptical is a low impact machine that can tone your butt.If you're using the elliptical, try to keep your butt out of the way and push down hard with the heels of your feet.The resistance of the elliptical can be increased to make it more difficult.
Step 10: You can try yoga or pilates.
Strengthen classes use your own body weight to help you strengthen and tone your muscles.There are a variety of poses in yoga and pilates that target your buttocks and lower body.45-60 minutes are the range of classes.If you haven't tried it before, take a beginners course.
Step 11: You can take a barre class.
The gym class scene is new to bated classes.It is based on ballet dance moves and includes yoga, pilates and light hand weights.Barre class will focus on a variety of exercises.Some people only focus on the buttocks.The plie exercise is done frequently at barre classes.The poses are easily adapted to any skill level and are a great class for beginners and advanced fitness-goers.
Step 12: Take a kickboxing class.
Gyms and fitness centers offer kickboxing classes.These classes are great for getting your thighs and butt toned.Kickboxing is based on martial arts.Strength from your legs is required for many of the kicks.kickboxing can burn up to 350 calories an hour.