Your Butt Workout
This workout includes a variety of exercise targeting the butt, hips and
thighs for a challenging lower body workout. Modify any exercises to fit
your fitness level and make sure you warm up with cardio or light versions of
the exercises.
- For
Beginners: Do 1 set of 8-12 repetitions of each exercise with
no weight or light weight.
- For Intermediate: Do
2 sets of 8-12 reps using enough weight to
complete the desired number of reps.
- For Advanced: Do 3 or more sets of 8-12
repetitions, using enough weight to complete the desired number of reps.
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Assisted Squat
Wrap
a band or towel around a sturdy object in front of you, feet hip-width
apart, abs in. Hold the band and
bend knees and lower into a squat (no lower than 90 degrees). Push through the heels
and squeeze the butt to lift back to start. |
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Single Leg Squat/Step Up
Put right foot on a 12-14" platform and bend the left leg, sitting back
into a mini-squat (knee behind toe). Push up through the right
heel to step up while squeezing the glutes to lift the left leg up behind you a few inches.
Hold dumbbells for added resistance.
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One Legged Deadlift
Stand on left leg and bend right leg or rest it on a ball behind you (as
shown). Holding dumbbells in front of thighs, tip from the hips and
lower torso towards the floor, weights close to legs, and stopping at
mid-shin. Squeeze the butt and hamstrings to raise back up to mid-thigh.
Keep the back flat, abs in and shoulders back.
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Ham Raises On The Ball
Lie down and place right foot on the ball (or on a step), knee bent, and
raise left leg straight up. Keeping abs tight, squeeze butt and
hamstring to lift butt off the floor, pushing left leg straight up
towards the ceiling. Lower back until butt barely touches the floor.
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Bent Leg Outer Thigh Lift
Holding on to a chair, bend right knee to 90
degrees. Keeping body upright, lift bent
leg out to the side as high as you can. Lower and repeat.
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Lunge On The Ball
Prop right shin on a ball (or step) behind you and bent front knee,
slowly lowering into a lunge. Squeeze through the heels to raise back
up, making sure knee is behind toe and torso is straight, abs in. Adjust
the ball as needed to keep your knee behind your toe. |
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More About
Your Butt
