Summer is almost here, bringing denim cutoffs, tiny skirts, and visions of toned glutes. It’s never too late to sculpt your booty, and we’re all about fast and simple exercises you can perform anywhere. No equipment? No problem! Bonus: you can perform these exercises on the floor while catching up on your favorite program (House of Cards, anyone?).
For a super-efficient exercise with proven results, we turn to the professionals. Meet American Council on Exercise trainer Niki Klasnic, who shares her favorite at-home exercise routines with her over 400K Instagram followers. She devised this particular butt exercise for Women’s Health.
For genuinely toned buns, perform three rounds of this program twice a week.
Move 1: Wide Glute Bridge
The glute bridge is a fundamental exercise designed to strengthen and tone the glutes, lower back, and hamstrings. It is an effective move that can be performed while lying down, making it accessible for individuals of all fitness levels. To execute the glute bridge correctly, start by lying on your back with your knees bent and your feet flat on the floor, hip-width apart. Place your arms by your sides with your palms facing down.
Engage your core to stabilize your spine and begin the movement by pressing through your heels. Lift your hips off the ground until your body forms a straight line from your shoulders to your knees. At the top of the movement, squeeze your glutes forcefully to maximize muscle activation. Hold the position for a moment before slowly lowering your hips back to the starting position. It is crucial to control the descent to maintain tension in the targeted muscles throughout the exercise.
To increase the difficulty and further challenge the glute muscles, you can incorporate variations such as the single-leg glute bridge. In this variation, you perform the same movement but with one leg extended straight out in front of you while the other leg performs the lift. This not only intensifies the workout for the glutes but also requires more core stability and balance.
Regularly performing glute bridges can provide numerous benefits. Primarily, they help in strengthening the glutes, which are essential for various functional movements and overall lower body strength. Additionally, glute bridges can alleviate lower back pain by promoting better posture and strengthening the supporting muscles around the spine. This exercise also enhances hamstring flexibility and can improve athletic performance by increasing hip extension power.
Incorporating glute bridges into your fitness routine is a simple yet effective way to build a stronger, more resilient posterior chain without the need to stand up or use any specialized equipment.
How-to:
In order to perform a repetition of the glute bridge, the lifter will lie on their back, drawing their knees up so the feet are flat on the floor, hip-width apart. The palms may be set on the ground for greater stability, if needed.
Move 2: Jumping Jack
Otherwise just called “jumping jacks” or “star jumps” – the regular variation is the most basic form of jumping jack, although not the lowest impact or easiest.
Regular jumping jacks involve jumping into a wide stance with arms swinging overhead and then returning to the starting position. This motion is repeated to boost circulation and training intensity.
Like most other jumping jack variations, the regular kind is performed unweighted and is classified as a multi-joint aerobic movement.
These exceptional qualities make it ideal for serving as the primary source of training intensity or as a dynamic warm-up prior to engaging in more advanced exercises.
Muscles Worked
Jumping jacks are a full-body workout, engaging nearly every muscle. However, not all muscles are equally activated.
Jumping jacks effectively target key muscle groups including the quadriceps, calves, deltoids, hip flexors, and glutes.
The key muscles used for stabilization are the entire core, hamstrings, trapezius, and pectorals.
Benefits as a Jumping Jack
In addition to torching calories and enhancing cardiovascular fitness, jumping jacks are fantastic for cultivating explosive power throughout the entire body.
This remarkable advancement is a game-changer for functional fitness enthusiasts and athletes. With increased rate of force production and enhanced aerobic endurance, it promises a remarkable boost in overall performance.
Remember, the way you perform jumping jacks can transform this exercise into a warm-up, a primary workout, or a cool-down activity.
How-to:
Get ready to master the jumping jack! Begin in a strong standing stance with feet hip-width apart. Keep your arms loose at your sides as you start the move.
By assuming this stance, the individual propels themselves upward, extending their arms in a graceful arc overhead while widening their stance to land with poise and balance.
With the legs now spread and the arms overhead, the exercise completes the jumping jack by drawing their legs together and lowering their arms back down, replicating their starting position.
Move 3: Side-To-Side Tap
Start by positioning yourself face down with your forehead resting on your hands and your legs together.Activate your glutes to raise your right leg off the ground and extend it to the side.
Tap the ground and then bring your leg back to center. Do the same with the left leg.
Please ensure to complete 20 repetitions on each leg, alternating sides.
Move 4: Side-To-Side Shift
Get ready to challenge your lower body! Begin in an all-fours position with your hands shoulder-width apart. Engage your abs and lift your left leg straight back to slightly above hip level (a). Focus on squeezing your glute to lift your leg and then smoothly swing it to the side before returning it to the center. Lower your left knee and repeat on the right side. Aim for 15 repetitions on each leg, alternating sides for a complete lower body workout!
Move 5: Fire Hydrant Kick
Want a quick and easy exercise that will help alleviate back and hip pain from sitting in your desk chair all day? Want to also tone your glutes and challenge your core muscle at the same time? (Umm, yes please.) Enter the fire hydrant. The fire hydrant exercise is a simple yet effective bodyweight exercise that you can do anywhere, anytime.
Discover the incredible benefits of the fire hydrant exercise, from strengthening your glutes to improving hip mobility and enhancing core stability. Our expert tips will ensure you perform the exercise correctly, with modifications for all fitness levels. Whether you’re a beginner or a seasoned gym-goer, the fire hydrant is a must-add to your routine!
The fire hydrant exercise is a fantastic bodyweight workout that specifically targets the glutes, hips, and core muscles. Emulating a dog at a fire hydrant, this exercise involves starting on your hands and knees and then lifting your leg out and up toward the ceiling. It’s an excellent addition to your lower body or core workout routine. Even just a few reps can be a quick and effective way to combat the stiffness from sitting at your desk all day, or to kickstart your morning with a burst of energy.
Move 6: Single-Leg Glute Bridge
Try the single-leg glute bridge for a more intense workout without needing extra weights. This variation shifts more weight to one side, boosting the challenge.
The single-legged glute bridge is an advanced variation that offers increased complexity and strength requirements compared to the conventional version, making it an effective progression exercise.
How-to:
Get ready to master the single-leg glute bridge. Begin by lying on your back, bending your knees, and placing your feet hip-width apart. Keep your hands on the ground for maximum stability.
Extend one leg straight out, engage your glutes, and push your hips upward while balancing on your remaining leg. This exercise will help you build strength and stability.
Once you fully extend your hips and create a straight line from the top of your knee to your shoulders, lower your hips to complete the repetition. Remember to perform the movement with the opposite side as well.
Conclusion: Creating Your Butt Workout Routine
The six exercises outlined in this blog post offer an effective way to sculpt a stronger butt without needing to stand up. To recap, these moves focus on various muscle groups within your glutes, ensuring a comprehensive workout. By integrating exercises such as glute bridges, clamshells, and fire hydrants, you target the gluteus maximus, medius, and minimus, leading to enhanced strength and stability.
To incorporate these exercises into your regular workout routine, consider starting with three sets of 10-15 repetitions for each move. As you become more comfortable and your strength increases, gradually up the intensity by adding more sets or increasing the repetitions. This progressive overload is crucial for continuous muscle growth and development.
Consistency is key when it comes to achieving and maintaining a stronger butt. Aim to perform these exercises at least three to four times a week. However, it is equally important to listen to your body and adapt the exercises as needed. If you experience any discomfort or pain, modify the movements or reduce the intensity to prevent injury.
In addition to these exercises, maintaining a balanced diet and staying hydrated will complement your efforts, ensuring you achieve the best possible results. Remember, the journey to a stronger butt is a marathon, not a sprint. Stay committed, be patient, and the results will follow.