If you believe you can't achieve toned buttocks with a home workout, think again.
By leveraging your body weight intelligently, you can sculpt a shapely rear. Here are the five most effective exercises to help you achieve your dream buttocks.
For best results, perform 2 sets of each exercise with 12 to 15 repetitions. Allow 45 seconds to 1 minute of rest between each set.
Stationary lunges
Directions:
- Begin by standing straight, one leg positioned forward.
- Lower your body until your knees are close to the ground, then return to the starting position.
- Maintain a slightly arched back throughout the exercise.
Glute kicks
Directions:
- Start by kneeling in a box position and placing your hands under the shoulder.
- Make sure to keep your back in an arched position.
- Drive the heel towards the ceiling, squeezing the glutes at the top of the motion and returning to the neutral position.
- Keep your abdominals tight throughout the whole exercise.
Sumo squats
Directions:
- Start with your feet 8-10 inches wider than your shoulders and point your toe at a 45-degree angle.
- Try seating by bending your knees, and sticking your butt back.
- Keep your back flat, core tight and knees behind your toes.
- Don’t lock your knees until you complete all your repetitions.
Step-up
Directions:
- Choose a stable surface, such as a chair or box, that's roughly knee height.
- Plant one foot onto the surface, lift your body and then return to the starting position.
- Keep your back slightly arched throughout the movement.
Bridge
Directions:
- Begin by lying on your back and placing your feet on the ground.
- Create a 45-degree angle with your knees, tighten your core and bring your hip up to create a straight line between your knees and your shoulder.
- Hold this for 3-5 seconds then relax by returning your pelvis to the ground.
- Keep your back always tight.
