So, at one point or another I’m betting we’ve all looked in the mirror at our butts and been slightly underwhelmed. More than likely our butts are slightly saggy, not perfectly rounded and, to put it bluntly, just not what you want. No doubt we all want a beautiful, curvy, bootylicious butt opposed to what we see in the mirror. You know, something a little more Beyonce. We want a butt we can show off in our bikinis or in our super skinny jeans, not simply something to sit on. Some of us may even have given up on getting the perfect butt, however never fear. The butt you have isn’t the but you’re stuck with – with a little hard work and exercise you can change the shape of your butt from a cushion to downright bootylicious. Sounds like a good deal, huh? Well then, here’s how…
1. Squat
Squats are famed for helping you to sculpt your dream butt. They work all the muscles in your lower body so they really are a fantastic exercise. To do them, simply start with your feet shoulder width apart and you hands on your hips. Then bend your knees and lower you body down, keeping it straight, as though you’re going to sit on a chair. Lower yourself until your thighs are parallel with the floor and your knees are at a ninety degree angle. Now just gently raise yourself back up. At first try to just do ten per day but add more each day as you build your strength.
2. Ballet
Ballet dancers with saggy butts simply don’t exist, period. That’s because the majority of the basic poses they do works their lower body, shaping their behind nicely. Don’t fret, the suggestion that you take up ballet need not be scary. You don’t have to become a professional to get a kick ass butt, simply enrol in an adult beginners class and you’ll soon see for yourself how good ballet can be for you. Even better, take a friend along for company.
3. Scissor Kicks
I love scissor kicks, mostly because they do amazing things for my inner thighs as well as my butt plus you can feel them working from the off. Simple lie on your side with your legs straight, prop yourself up on one elbow, then slowly lift your top leg into the air. Be sure to keep both legs straight and hold the position for five seconds before you lower your leg. Try to repeat this fifteen times and then switch to the other leg. I warn you, it may take a few days before you can do as many as fifteen, especially if you’re not used to exercise. Like I said, you really can feel the burn with this one.
4. Single Leg Lifts
This one takes a bit of getting used to and you may want to hold onto something to keep your balance but trust me, it’s worth it. Start by standing straight with your arms at your sides them slowly lift one leg out in front of you. Be careful not to bend your knee or allow your toes to point. Hold this for five seconds then lower yourself back into the starting position. For best results, repeat this movement ten to fifteen times daily on each leg.
5. Running
Running is one of those great all around exercises. It’s fab for giving you goddess like legs, toning your abs, clearing your head, relieving stress and, of course, toning that tush! Even a brusque walk or a slow jog is better than sitting on the couch so grab your trainers, lace them up and go!
6. Hurdles
Sadly, some of us are just not cut out for distance running but that doesn’t mean we still can’t work for a bootylicious behind. Why not try sprinting and adding a few hurdles into the mix? You’ll still get the benefit of running while working your butt out even more by leaping over the hurdles too.
7. Forward Bends And Kicks
This exercise is as much about improving your balance as it is about toning your butt. Start by standing straight with your arms at your sides then slowly lean your dory forward and lift one of your legs off the ground behind you. Bring your arms up for extra balance and support. Repeat the exercise ten to fifteen times with each leg. It may not sound tough but trust me, after a few reps you’ll be feeling it and finding it tough to keep your balance.
8. Step Aerobics
Step aerobics is great for shaping your butt and can be ridiculously simple too. The simple stepping up and down works all the muscles in your butt, shaping it in no time. You can either attend a step aerobics class, buy a DVD to follow or simply put on your favourite CD or set up in front of the TV with your step aerobics board and step away. This one’s great if you don’t have much time as it means you can multi task by catching up on all your favourite shows. You can even do as I do and listen to an audiobook as you workout.
9. Diagonal Kicks From Standing
First off, I suggest you grab a chair for balance when you’re doing this exercise. To start, stand straight with your feet centred and your arms either at your sides or on the back of a chair. Then simply slowly lift on leg off the ground and push it out backward and to the side so it’s moving diagonally away from your body. Repeat this is many times as you can with each leg for the best results.
10. Front Lunges
Front lunges are amazing when it comes to sculpting and toning your butt. Not only that but they also help you to shape a pretty great set of legs to go with it at the same time so it’s a win win exercise. To start, stand upright with your hands resting on your hips. Then, step forward with one leg, bending it at the knee, and lower your body until your knee is at at right angle. Then simple step back into your starting position and repeat the exercise fifteen to twenty times with each leg. One safety note, make sure when you step forward that your knee doesn’t go over your toes or else you could do damage to yourself.
11. Side Lunges
Side lunges are pretty similar to front lunges but instead of stepping to the front (you guessed it!) you step slightly to the side. You step forward almost diagonally in this one so, if you’re using your right leg, go forward and to the right and the opposite for the left leg. It’s simple really but it takes a bit of getting used to until you get your balance. This exercise is great for ensuring your butt it sculpted all round and it’s not just the main muscles that are working.
12. Elliptical Trainer
It’s no secret that I love the elliptical trainer. I mean LOVE! It’s amazing – a complete body work out that sculpts your legs, butt and abs in beautiful ways. Sure, it’s hard work but gee is it worth it. Believe it or not, it’s incredibly fun once you get into it too. If you’re using one at a gym simply slip in your headphones and off you go. You can burn anywhere from six hundred to nine hundred calories per hour by using the elliptical trainer too so it’s great for more than just toning your butt.
13. Single Leg Squat
Single leg squats are easy and you’ll feel the benefit of them right away. To start, stand up straight and swing on of your legs out to the side. Then bend your other leg and lower your body until you’re at a ninety degree angle before gently lifting yourself back up again. Repeat this ten times then switch to the other leg. You may need something to prop yourself up on if you’re unbalanced like me but overall it’s worth it.
14. Stair Stepper
This is another great butt shaping machine that you’ll find in the gym and, even better, it’s designed specifically for this reason so you know it’ll do it’s job. If you’ve got bad knees, unfortunately this one may be best avoided as it can be hard on them but, otherwise, step away! Oh, and did I mention how great cardio this exercise is too?
15. Backward Lunges
So, earlier we covered front lunges and side lunges, well, now it’s time for back lunges. These are my personal favourite because they help you sculpt a pair of kick ass legs as well as a nice butt. Again, start by standing up right with your hand on your hips then simply step back with one leg, bending your front leg until it’s at a ninety degree angle as you do so. Then step up, simple! You might have to take this one slow because it can be hard to get your balance but it really is worth the hassle.
16. Simple Bridge
This position is great for helping to tone and strengthen your tooth and it’s another one that you can feel working right away. To do it, lie flat on your back with your arms at your sides and your knees bent so your feet are flat on the floor. Then gently push your hips and butt into the air and hold the position for five seconds. Repeat this fifteen to twenty times or as many as you can. You’ll feel the burn and you’ll feel your muscles with every step after you’ve done this but you’ll love the results.
17. Trampolining
Okay, so I admit it. While all of these exercises are great for helping you to tone your tush, some of them can be a little bit boring or tedious. Well, not this one! Trampolining is great cardio, fab for strengthening your abs and thighs and amazing at shaping your butt as well as being unbelievably fun. If you’ve got kids, this can be a great exercise to do with them too. You can even just get a mini trampoline and set it up in your living room while you watch TV (my personal favourite). Either way, you can bounce your way to a firm butt in no time at all.
18. Yoga
Yoga is great for your body and mind all round. It tones you and makes you incredibly flexible while helping to calm your mind and wash away stress. Different positions work different pars of the body but overall yoga is great for toning your tush. You can do it at home but personally I recommend you go to a yoga class to see that you are doing the moves correctly and so you can socialise too!
19. Bicycling
Bicycling is a great way to get you out the house and into the fresh air. You can explore the beauty of the countryside, go for a picnic, have a day out with the other half or the kids, all the while working your butt and shaping your thighs. Okay, so I realise that not all of us are made for the outdoors so if you’re an indoor chic you can always hope on a static bike, either at home or in the gym, and achieve the same great results.
20. Plank
No doubt we’ve all hear about the miracle exercise that is the plank. Few things will tone your abs as well as this but what people often leave out is just how well it tones your tush too. Make it a competition with yourself and see if you can hold it that little bit longer each day. Most of us can only start off holding it for around ten seconds but if you practice often enough you’ll find yourself holding it for a minute, two, five or maybe even ten. I know, it seems impossible that you could ever go that long when you’re just starting out but with enough hard work you’ll get there.
(All images sourced via pinterest.com)
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