Looking to lift and tone your booty? Diet and exercise will help with weight loss, but what about when you want to pump things up a bit?
We’ve assembled our eight favorite bodyweight exercises for you to try at home so you can get the results you’re looking for. No special equipment is required, and these exercises are great for all levels from beginner to expert!
Let’s get started.
Chances are, when you ask a trainer how to build a more enviable booty, they’re likely to tell you “do squats.” They’re right! Squats are one of the best booty workouts around.
To perform a squat: stand tall with your arms resting at your sides and your toes pointed forward. Begin to bend your knees, and push your butt back behind you, as though you’re sitting in an invisible chair, swinging your arms forward as a counterbalance. Go as low as you can, then straighten back up. Repeat.
These exercises also help work your core! For a more advanced challenge, you can hold a dumbbell, kettlebell or weight plate (carefully) across your hips.
To perform glute bridges: lie on your back with your knees bent, and your feet flat on the floor. Press your arms into the floor alongside your body, palms facing down. Raise your hips up off the floor and squeeze your glutes to hold the position. Slowly lower down and repeat.
Donkey kicks work your glutes and hamstrings, which help better define your behind.
To perform donkey kicks: begin by getting into a table position, balancing on your hands and knees and keeping your back straight. Make sure your knees are directly below your hips, and your hands are directly below your shoulders. Keeping your right leg bent, raise your right foot up above the level of your back in a kicking motion. Slowly lower back down. Repeat on the opposite side.
Heel Sky Raises
Similar to a donkey kick, these exercises are designed to firm up your glutes, and give you a nicer silhouette.
To do a heel sky raise: get into a table position balancing on your forearms and knees. Keep your arms shoulder width apart with your elbows positioned beneath your shoulders. Your legs should be slightly wider than hip distance apart.
Extend your right leg back and tuck your toes under. From this position, raise your right leg above the level of your back, leading with your heel. Lower back down and repeat. Switch sides.
Hip Thrust Leg Extension
This exercise works your glutes, core, and legs all at the same time.
Begin by lying on your back with your arms close by your sides, palms facing down. Bend your knees up toward the ceiling, so your feet are flat on the floor. Raise your hips into a bridge position, and from this position straighten your right leg and hold for five seconds. Bring your leg back to a resting position, and continue on the other side.
A quick-step variation on the lunge, these exercises get you toned, and get your heart pumping too.
To perform mountain climbers: get into a deep lunge position with your right leg forward and your left leg straight back. Lean forward and bring your hands down until they rest on the floor. Quickly switch into a left lunge position without taking your hands off the floor, then back into a right lunge position, and so on.
This move should appear as though you are climbing quickly up the side of a mountain.
The curtsy lunge is a twist on a traditional lunge that offers a slightly more challenging posture.
To perform curtsy lunges: position yourself the way you would for a traditional lunge. Stand with your feet about hip distance apart, bend your right leg and send your left leg straight back. However, instead of planting your toes on the floor directly behind you, cross over behind your right leg as in a curtsy. Stand back up and repeat on the opposite side.
You’ll understand why they have this name in a minute…
To perform fire hydrants: get into a table position balancing on your hands and knees. Keep your hands directly underneath your shoulders and your knees directly underneath your hips. Keeping your knee bent, open your right leg out to your right, and raise it up until your knee is on the same plane as your hips. Think dog, think fire hydrant, you get the idea.
Work these eight exercises into your regular exercise routine to lift and define your booty – we’re sure you’re going to love the results!