Monday, May 9, 2011
Easy Exercises For A Shapely Butt
Whether it's to fit into--and look good--in that new pair of jeans or because of the upcoming bathing suit season, getting your butt toned and in shape is always a challenge. But there are many easy exercises you can do three to four times a week, even from the comfort of your own home that will help you tone, shape and firm up your behind.
Lunges are one of the easiest yet most effective butt workouts and can be done anywhere. To do a basic lunge, stand with your feet together and take a slightly larger than normal step forward with your right foot. Bend your knee far enough that your upper leg is parallel to the ground. Hold for one second, then rise up and bring your left foot forward so you are standing straight up with both feet together again. Repeat five times for each leg for a complete set. Lunges can also be done to the side and can be done with weights for added difficulty.
Another exercise that can be done anywhere, squats are a great way to tone and shape your butt. Stand with your feet shoulder-width apart and your arms to your side. In one fluid motion, bend your knees and act as if you were going to sit on a chair as you extend both arms out in front of you for balance. Go as low to the floor with your butt as possible, then rise back up until you are standing straight. Repeat 10 times for a set. As with lunges, you can add weights to increase the difficulty. To tone different parts of your butt, simply change up the squat by making your legs wider and pointing your toes out and performing the squat again.
Lying on your back or side, leg lifts target all areas of your butt. On your side, they help to tone and shape the butt. To do a side leg lift, lay on your right side, with your left leg on top of your right. Lift your left leg up in the air as high as you can and back. Repeat 10 times, then switch to the other side and repeat for your right leg. Back leg lifts are done by lying flat on your back and lifting one leg off the ground until it is perpendicular to the ground. Return it to the ground and repeat with the other leg. Do 10 repetitions with each leg for a set.