Having a slim (but curved) butt is the goal of us women the world over. But, with fast-food, busy lifestyle’s and little time to exercise, very few of us have a butt that we’re proud of.
Nobody wants to spend hours at the gym. You want exercises that you can do in the house and in your free time. The good news is that there is a range of bodyweight lift and tone butt exercises that will help you get the figure of your dreams. Here are three exercises you need to try, with basic instructions for each one.
The Hip-Lift Floor Exercise:
The hip-lift floor exercise involves raising your hips and butt off the floor while lying on your back. It is a relatively easy exercise and you can build it up as your body gets used to it.
Start by laying on your back, with your arms down by your side, knees bent and feet flat on the floor. Push your hips up off the floor, so your body is straight from your chest down to your knees. Hold for five seconds and then release. Repeat this at least 10 times. As you become more used to the exercise, increase the time that you hold the position and feel the muscles in your butt, legs and core strengthen.
The exercise is good for getting slimmer thighs and toning your butt. It can also help open up the “thigh gap”.
Cycle in the Air:
This exercise uses the cycling motion, but you’re on the floor instead. It really works the lower muscles in the butt—the ones that are usually harder to tone.
Start in the position for the hip-lift exercise and then raise your legs off the floor. Keep your knees bent and start moving them around in a circle, as if you were peddling a bike. Keep your thighs so they are at a 90 degree angle from the floor.
Squats are one of the best exercises for lifting and toning the butt.
Start with your feet shoulder-width apart and your back straight. Put your arms straight out in front of your or just behind your head and bend your knees. Keep your back straight the whole time and avoid sticking the butt out at the back. You will feel the thighs and buttocks muscles really work.
The three exercises above are the core ones you need to lift and tone your butt. They take some practise, but are perfect for all fitness levels and needs. If you are a gym bunny, you can even do them while there. However, without the need for extra equipment, they are perfect for those who prefer to train at home.
Doing these exercises as part of your workout routine, 3 to 5 times per week, will give your butt a good healthy lift, slim down your thighs and tone up your legs. And, best of all, you can do them all at home with no need for fancy equipment.