Booty and the Beach: 10 Butt-Toning Exercises
Posted by Girls Guide To on May 3, 2012 at 3:41 PM
It’s a tale as old as time. You’re planning your seaside summer vacay and trying on some bikinis…only to realize you want to do some work on your booty. But I get it, squats and lunges are super boring. Here are some new moves to get your bum in tip-top shape by the time you hit the beach.
Stand in front of a weight lifting bench or your chair* (make sure it won't slide out from under you) and place your right foot in the center of the seat. Step up onto the chair and bring your left knee forward and up. Lower yourself back to the floor, with the foot landing quietly. This completes one rep. Increase the challenge by simply tapping the floor with your toes as you come down, rather than placing the entire foot on the floor. Do 15 reps, then switch legs. Do two to three sets.
*If a chair feels too high, use a shorter stool or a bottom stair.
Start with a barbell held on your shoulders, behind your head. Bend forward, bowing at the hips while keeping your back straight. Stop when your torso is almost parallel with the ground, after which, return to the upright position. You want to avoid rounding (flexing) or rotation (twisting) at any point during movement. Do two sets of 10 to 15 reps.
Standing Booty Kicks
Stand tall and place your hands on your hips. Put all the weight in your right leg, keep both legs straight, and lift your left leg directly behind you. Let your glutes do all the work. Keep your left foot flexed and work on lifting your heel as high as you can without leaning your torso too far forward. Engage your abs to help you stay balanced. Then lower your left leg so it's parallel with your right, but don't let it touch the ground. Then lift it back up behind you. Repeat this move 20 times at a moderate pace. Then do the other leg, 20 times behind you. To add more of a challenge, try this while walking slowly on the treadmill!
Stand with your feet together. Inhale as you extend your arms out wide in T position or straight overhead for a more advanced variation. Exhale as you bend forward at your hips, lifting your right leg straight behind you coming into Warrior 3. Draw your navel toward your spine and hold for five breaths. Then come to stand, lower your right leg, and repeat with the left leg lifted for another five.
Crossover Lunge With Biceps Curl
Adding arm work makes this a time-saving full-body move. Stand with your feet shoulder distance apart. Grasp a dumbbell in each hand. Extend your arms down at your sides. Take a large step diagonally forward with your right foot, planting your foot at the 11 o'clock position. Sink down until your thighs form right angles. As you bend your knees, curl the dumbbells toward your upper arms. Extend your legs, then lift your right knee and bring it in toward your chest and lower your arms. Step back with your right leg, this time lunging behind your torso and stepping back to the eight o'clock position. As you sink down into the reverse lunge, complete another bicep curl. This completes one rep. Complete your set, then switch sides. A set equals 15 to 20 reps on each leg. Do two sets.
Hold a dumbbell in your hands at about hip height. Step your feet apart as wide as it feel comfortable for your hips. Point your toes out slightly. When you're ready, bend your knees and squat down. Keep your shoulders over your hips and lower down so your weight is back in your heels. You don’t want your torso leaning forward at all. Then straighten your legs. This is one repetition. Complete three sets of 12 to 15 reps.
Bridge With Ball
Lie flat on your back and place the ball under your heels, with your knees bent. Press firmly into the ball and slowly raise your hips off the ground as high as you can, actively squeezing your glutes as you lift. With control, slowly release your bum back down to the floor. Repeat this move 15 to 20 times.
Plank Booty Leg Lifts With an Exercise Ball
Lie on your belly on an exercise ball and walk your hands out so the ball is underneath your shins. Your hands should be underneath your shoulders. Draw your navel toward your spine to engage your abs, which will help keep your spine straight and your body stabilized. Lift your right leg up into the air, then slowly lower it back toward the ball, but don't let it touch. This counts as one repetition. Keep your pelvis level throughout your reps. Complete three sets of 10 to 12 reps with the right leg, and then repeat with the left.
Start by placing the top of your right foot on top of your exercise ball. Keep your left knee soft — do not lock your standing knee. Reach your arms forward at shoulder height. If balancing in this position is too challenging, open your arms out to the side. Inhale to prepare. Exhale and actively pull your deep abs toward your spine. Bend your left knee, engage your right glute, and lunge. The ball will move backward and your shin will move to the top of the ball. Focus on moving the ball backward from your pelvis and not your foot. Make sure your left knee doesn't move beyond your toes. Inhale and return to starting position. Repeat for a total of 10 reps, then switch sides. Do two sets.
Side Stepping Squat With Band
Stand upright, feet together, then take a controlled step to the side with your left leg while sinking down into a squat, making sure your knees don’t go in front of your ankles. Return to standing while squeezing your glutes and bringing your left leg back to center. Repeat on the right leg. Take 20 steps (10 each leg) for three sets. Adding hand weights to this move will make it more challenging.