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This article features fifteen butt busting exercises that are guaranteed to get your lower body in the best shape it’s ever been. Doing these exercises three to four days a week with rest days in between will get you results in a matter of weeks, and the longer you do them the more toned and fit you will be.
1: Alternating Forward Lunges
Alternating forward lunges are a great way to target those glutes and hamstrings. With dumbbells in each hand, lunge forward alternating left side and right side. When lunging it is vital that your knee never bend further than your toes. Doing so can really tear up your knees. Lunge down until your front leg is parallel to the floor and go back to your starting position. Do three sets of fifteen.
2: Speed Skaters
Speed skaters work your lower back as well as your glutes and hamstrings. Alternating sides, lunge to the side with the opposite arm touching your foot. Beginners, touch your knee. Now do that on the other side. The motion is a bend and a twist simultaneously which also works your obliques (side abs). Do three sets of fifteen. To amp up this exercise, hold three pound weights in each hand. This will also work your shoulders and upper back.
3: Squat with Alternating Kickbacks
Squats with alternating kickbacks works your quads as well as your glutes and lower back. To do them properly, start in a squat position with your thighs parallel to the floor. Now push off and kick your right leg to the back, raising it as high as you can. Return to the starting squat position and repeat on the other side. Do this exercise slowly for optimum results. Do three sets of fifteen, with ninety second breaks between sets.
4: Squats with Alternating Side Kicks
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Very similar to squats with alternating kickbacks, except with these you are kicking to the side after the squat. This exercise works the glutes as well as the hip flexors and core. If you are looking to whittle your backside down for swimsuit season, these are the exercises to do it. Do three sets of fifteen, with ninety second breaks between sets. Tip: the higher you can raise your leg during the kick, the deeper you will target the muscle groups in your hips and legs.
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Burpees are the exercise you will love to hate. Burpees work your core, back and legs. Start in a standing position. Squat down with your hands on the ground. With a burst, go into a plank position. Return to a squat then back to the starting standing position. It is important in the plank position that you do not let your back sag. Keep your plank strong and your hips lifted. Do three sets of fifteen, with ninety second breaks between sets.
6: Wall Sit
A wall sit sounds easy, right? Well, it isn’t. Find a wall. Lean on the wall and slide down until your legs are parallel to the floor, in a sitting position. Hold for one minute. Rest for one minute and repeat. This exercise works your quads and core. If your quads are shaking, you’re doing it right. Beginners do five sets; work up to ten sets.
7: Squat Hops
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Squat hops work your entire leg and glutes. The squat works your quads and glutes and the hop works everything including your calves. You’ll also get your heart rate going which means you’re burning fat. Remember, when you squat, your knees should never go past your toes. Also, when you hop, your landing should be soft and never with straight knees. Do this exercise slowly and controlled for optimum results. Really focus on the muscle groups being used. Do three sets of fifteen, with ninety minute breaks between sets.