Feel Great · Fitness

Best Moves for Your Best Butt

A favorite hobby of most people is stalking. Let me clarify. A favorite hobby of most people is stalking random people, especially fitness gurus, on Instragram that you happen to come across while mindlessly scrolling though. We can’t help it. We are curious. We click on a picture, and soon we are obsessively staling their photos, 72 weeks deep in their instafeed. We are magically drawn to their perfect bodies, their toned arms, and their muscular legs.  We like their pics and we constantly wonder, “Why doesn’t my butt look like that?” or “How can my butt look as flawless as hers?” or probably the most philosophical question we all ask ourselves, “How can I look like them and still eat whatever I want?” Well, we can’t help you on that last question (no matter how much we want too!) but we can help you get on your way to a better butt so that you can soon be Instagram-envied like your favorite celebs and workout stars. With these new moves, you’ll be the envy of all your friends, and will soon be rocking those bikini bottoms when you hit the beach in stride this summer.

Toe Taps
Say sayonara to saggy skin with this simple move that helps tone your lower behind.

How To:

  • Lie flat on your back, lift your feet off the ground. Bend both knees to 90 degrees so your thighs are perpendicular to the floor.
  • Slowly and quietly tap your left toes to the floor, then your right. Alternate tapping feet for one minute. Do 3x with break in between.

If you are a visual learner, check on this awesome video to see how it’s done: https://www.youtube.com/watch?v=A5H4t2ZMos8

Squat Kickback
This move is great for those with impeccable balance! (And for those who are not, this is a great way to improve your balance and coordination!)

How To:

  • Stand with your legs shoulder-width apart and squat. When your rise up from squatting, bring your left leg straight behind you while extending your arms forward. When squatting, remember to keep your weight back on your heels.
  • Return to the squat position, then repeat on the other side.
  • Continue alternating sides for one minute. When extending the leg behind you, keep your hips square — don’t twist them toward the side. Do 3x.

If you are a visual learner, check on this awesome video to see how it’s done: https://www.youtube.com/watch?v=Omb53Sqf598

Plié Squat
Plié’s are no longer just for graceful dancers. As simple as it sounds, Plié’s help tone both you’re outer butt area and your inner thigh. With a fast, quick move that does both the jobs, this move is a win-win!

How To:

  • Stand with feet slightly wider than shoulder-width apart and toes pointing out.
  • Bring your arms out straight in front of you and lower into a squat. Go as low into the squat as you can without letting your knees move past your toes.
  • Do for 1 minute. (After about 40 seconds, pulse at the bottom of the squat for 20 seconds.) Do 2x.

Note: Be sure to tuck your tailbone under and contract your glutes. Keep your torso tall, and don’t let your knees creep past your toes.

If you are a visual learner, check on this awesome video to see how it’s done: https://www.youtube.com/watch?v=yNKVK2axeNI

Lunges
This move will really have you feeling the burn! A classic butt-burner exercise, lunges are a great way to tone your butt muscles, your thighs, and your inner core. Once you start to feel the burn, you are doing it right!

How To:

  • Stand with feet together and hands on your hips, then lunge forward with your right leg.
  • Jump up, switch legs in midair, and land with your left leg in a forward lunge.
  • Continue alternating sides, for one minute. Do 3x.

Note: Keep your fists up in front of your chin and push off the floor with both feet. Your front knee should be bent 90 degrees and align over your ankle.

If you are a visual learner, check on this awesome video to see how it’s done:

https://www.youtube.com/watch?v=QF0BQS2W80k

Hip Raises
This interesting yet intense move allows you to work you glutes without straining your back. Though relatively simple, this exercise is great for working your lower body muscles, most importantly your butt and thighs.

How To:

  • Place your arms out to your sides at a 45-degree angle. Brace your core–imagine you’re about to be punched in the guts–squeeze your glutes (butt muscles) tightly.
  • Raise your hips so your body forms a straight line from you shoulders to your knees
  • Continue this repetition for one minute. Repeat 3x

If you are a visual learner, check on this awesome video to see how it’s done: https://www.youtube.com/watch?v=fDP6O_aJpDg

Rainbows
Though this move may not feel fun, at least the name is! This move is a great way to work your lower core, hips, and most importantly your butt. And when you start to really feel the burn, try to think of something as pleasant as the name to keep you going!

How To:

  • Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders.
  • With a pointed toe, extend your left leg behind you and slightly to the left side (it should be level with your spine)
  • Keeping your core tight and leg straight, slowly lower your leg to tap the floor. Squeeze your glutes as you lift the leg back to starting position, then slowly tap the floor about a foot to the right.
  • Return to starting position to complete the rep. Repeat for 45 to 60 seconds before you switch legs. Do 2x.

If you are a visual learner, check on this awesome video to see how it’s done: https://www.youtube.com/watch?v=RcWcLvPfI68

Donkey Kicks
This move will have you looking your sexiest whether you done a bathing suit or just some sweet shorts. By toning your butt and upper and inner thighs, you will be looking and feeling your best this summer.

  • How To:
  • Get on all fours with hands under shoulders, knees under hips
  • Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level.
  • Lower knee without touching floor and continue action for 15 reps. Then switch legs and repeat. Complete 2x.

 If you are a visual learner, check on this awesome video to see how it’s done:

https://www.youtube.com/watch?v=SJ1Xuz9D-ZQ

 

By Annie O’Sullivan

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