Top 8 Exercises To Get A Toned Butt
1) Marching Hip Raise
Lie down facing up on the floor with the knees bent and the feet flat on the floor. Raise the hips so that your body forms a straight line from the shoulders to the knees. Lift one knee to the chest, lower back to the starting position, and lift the other knee to the chest. Continue to alternate the knees back and forth.
2) Single-Leg Hip Raise
Lie down facing up on the floor with the left knee bent and the right leg straight. Raise the right leg until it is in line with the left thigh. Push the hips upward, keeping the right leg elevated. Pause, now slowly lower the body and leg back to the position from where you started. Do a few counts with your left leg and then switch the legs.
3) Swiss-Ball Hip Raise and Leg Curl
Lie down facing up on the floor and place the lower legs and heels on a Swiss ball. Push the hips in order to make your body form a straight line from the shoulders to the knees. Without pausing, pull the heels toward you and roll the ball as close as possible to the butt. Pause for 1 or 2 seconds and then reverse the motion, by rolling the ball back until the body is in a straight line. Lower the hips back to the floor.
4) Barbell Deadlift
Load the barbell and roll it against the shins. Bend at the hips and knees and grab the bar with an overhand grip, your hands should be just beyond shoulder width. Without letting your lower back to round, pull your upper body back and up, thrust the hips forward, and stand up with the barbell. Squeeze the glutes as you perform this movement. Lower the bar down to the floor, keeping it as close to the body as possible.
5) Dumbbell Deadlift
Place a pair of dumbbells in front of you on the floor. Bend at the hips and knees, and grab the dumbbells with an overhand grip. Without letting your lower back to round, stand up with the dumbbells. Then lower the dumbbells to the floor.
6) Single-Leg Deadlift
Hold a pair of light dumbbells and stand on the left foot. ( you can also use just your body weight.) Lift the right foot behind you and bend the knee so the right leg is parallel to the floor. Bend forward at your hips, and lower your body slowly as far as you can, or until the right lower leg just touches the floor. Stop and then push the body back to the position from where you started. If this exercise is difficult to do, for balance let the toes of the shoe rest on the floor instead of lifting the foot of the non-working leg.
7) Single-Arm Dumbbell Swing
Take a dumbbell with an overhand grip and hold it in front of the waist at an arm’s length. (You can hold the dumbbell with both hands.) Bend at the hips and knees and lower the torso until it forms a 45-degree angle to the floor. Swing the dumbbell between the legs. Keeping the arm straight, thrust your hips forward, straighten the knees, and swing the dumbbell till the chest level as you rise to standing position. Now, just squat back down as you swing the dumbbell between the legs again. Swing the weight back and forth with force.
Lie on floor on your left side, with the hips and knees bent at an angle of 45 degrees. The right leg should be on top of the left leg with your heels together. Keeping the feet in contact with each other, raise the right knee as high as you can without moving the pelvis. Pause and then return to the position from where you started. Don’t let the left leg to move off the floor.
Are you all geared up to do the Top 8 Exercises To Get A Toned Butt?
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