Ahh, the backside, the tush, the gluts, the butt…an area of our bodies very few women are happy with. It’s too big, too small, too round, too flat. Well, unless you’re Beyonce, you’re never going to have Beyonce’s hiney, but it is possible to tone the cheeks that God gave you!
That said, there are no quick fixes when it comes to getting into shape, no matter what part of your body you’re working on. However, with some persistence and a regular exercise regime, it is possible to get a gluteus maximus you can be proud of.
The best part about these three butt toning exercises is that they can all be done at home without any equipment. However, it is crucial that they are done correctly.
1. Lunges
Lunges are great for toning the thighs as well as the butt, so you’re hitting two ‘trouble spots’ with one stone – bonus!
To perform a lunge properly, you want to start with your feet approximately shoulder width apart, allow the knees to bend slightly, (don’t keep your legs locked) and keep your shoulders back.
Next, place one foot forward, ensuring that it is completely flat and in direct line with your knee. As you lunge forwards, make sure that you’re keeping your shoulders in the same position (it’s easy to let them roll forwards as you move).
When you return to an upright position, you should be able to do so with one step. If you find yourself needing to take more than one step, you’re probably lunging to far.
2. Squats
Like lunges, squats are great for the whole of your legs as well as your buttocks. However, it is renowned for being one of the trickiest exercises to get ‘right’, so here’s a guide to good squat technique.
First, stand at your full height, with your feet shoulder width apart and your knees relaxed. Keep an eye on your feet, ideally they should be parallel – if their not quite, it’s fine, but your knees should follow the angle of your feet when you go into the squat.
Starting at the waist, lower yourself, as though you were preparing to sit in an invisible chair. Keep going for as long as you can keep your back straight (this will increase as you exercise). When you can’t keep your back straight any longer, bring yourself slowly back upright by pushing through your heels.
3. Step Ups
Step ups are simple and effective exercises, which can be performed with the assistance of your bottom stair (no pun intended). Like lunges and squats, they work a range of leg muscles as well as the gluts.
To perform step ups, stand in front of the step and lift your left leg onto it. Keeping your hands at your sides, or holding some weights at your chest if you prefer, transfer your weight onto the left leg and lift yourself onto the step. Try to keep your knees loose, so you’re not locking your left leg and keep your right foot behind the step.
Hold this position for a few seconds, then bend the left knee, so you can touch the floor with your right toe. Next, push through the left knee again, repeating the step up.
With all of these exercise, if they’re unfamiliar to you, you’ll need to start slow. Do approximately 10-20 reps (on each leg for lunges and step ups) or less if you feel your legs starting to burn. Gradually increase the reps and allow your muscles time to repair between exercise session (a day or two).
Remember, doing too much too soon won’t have the desired effect! It’s also wise to bear in mind that a few squats won’t give you the butt you’ve been dreaming of. You need to perform these exercise regularly to see an appreciable difference.
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