Exercises targeting the butt and thighs give you a shapely rear view.
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A shapely butt gives you a nice rear view and confidence as you walk away. You don't need a health club membership or home gym to shape and tone your butt. Body weight and other resistance exercises can help you lift and tone the glute muscles of your bottom without weights.
Body-Weight Exercises for the Butt
Two to three muscle-toning sessions per week are all you need to get a shapely butt. Include body-weight exercises in each 15 to 20-minute session to lift and tone your glutes. Strength-training exercises, such as lunges and squats, are effective for butt-toning when done with only the resistance of your body weight. You can also do bird-dogs, mountain climbers and glute bridges. Aim for one to three sets of eight to 12 repetitions of each exercise or whatever is needed to fatigue the muscles on and around your butt. Always give yourself one full day off in between butt-toning sessions so your glutes and thighs can rest and rebuild.
Resistance Band Exercises
A resistance band is a long, thin, stretchy band, similar in appearance to a jump rope with handles. Resistance bands often come in light, medium and heavy so you can adjust the level of resistance your glute muscles are working against. This portable, compact piece of exercise equipment can be tucked into a drawer or in your suitcase so you can continue your butt-toning workouts while you travel. Perform resistance band exercises two to three times weekly for 15 to 20 minutes. Do one to three sets of eight to 12 repetitions to fatigue the glute and leg muscles.
Standing hip adduction and abduction with the resistance band are exercises you can do without weights to work your butt and inner and outer thighs for a shapely lower half. Shape the sides of your butt and hips with the adductor exercise by standing with one end of the resistance band hooked around a door knob or the leg of a heavy piece of furniture. Stand with your left side toward the spot where the resistance band is secured, placing the end around your left ankle. Lift your left foot 2 to 3 inches off the ground and then bring it toward the right until it crosses your right leg and you feel a pull across your left hip. Return to the starting position; perform enough repetitions to fatigue the muscles. Repeat on the other side.
Yoga for Butt Toning
Yoga is a form of weight-bearing and flexibility exercise that can tone all of your muscle groups. Target your tush with yoga poses that work the glute muscles, such as the Cobra, the Big Toe pose, the Locust and the Upward Plank pose. If you're a first-time yoga student, participate in a class or take private lessons to learn proper form and procedure. Unlike strength-training exercises that target your butt, you can practice yoga everyday. If you choose yoga as your only butt-shaping exercise, aim for at least four 90-minute sessions per week.
Lose Weight to Reveal a Toned Tush
Too much fat on your body will hide your progress, no matter how hard you're trying to get a shapely butt. Reveal a shapely, toned tush by getting rid of the fat covering it. Perform 150 to 300 minutes per week of cardiovascular exercise. Double the benefits to your butt by engaging in cardio that works the glute muscles, such as jogging, walking, cycling or going up and down stairs. Cut your calories by 250 to 500 daily to lose 1/2 to 1 pound per week. Consume healthy foods that fill you up and fuel your body, such as lean protein sources, fresh produce, low fat milk and whole grains.