Women can be obsessed with body image, especially the butt area. If you are looking to tone your glutes (butt)/thigh then these 7 exercises are for you.
These exercises are beginner friendly. Modifications have also been provided where applicable. No equipment is necessarily needed, just a towel, mat, and water. Make sure to warm up for at least 10 minutes with your choice of cardio. Always end each workout with at least a 5 minute cool down and 5 minutes of stretching. Take rests as needed.
Booty Workout Circuit
- 25 fire hydrants (each leg)
- 20 plie squats
- 20 back leg lifts (each leg)
- 15 side lunges (each leg)
- 15 single leg squats (each leg)
- 25 hip bridges
- 20 walking lunges total
7 Exercises For A Toned Booty
1. Fire Hydrant
Step 1: Come down onto a mat on all fours, palms facing down, knees bent, spine straight, head in line with your spine.
Step 2: Keeping your chest facing the floor, take your right leg, still with your knee bent, and raise it up & out to the side towards the ceiling, until your calf is parallel to the floor.
Step 3: Return to starting position and repeat for the desired amount of repetitions. Switch sides to do the same on the other leg.
Modification: Instead of getting on the floor, use a chair/bench or some similar type of support. Lean on your support system while bending over at the waist. Keep one leg straight while you bend the other one and follow the same moves in steps 2 & 3 with the bent leg.
2. Plie Squats
Step 1: Stand with a wide stance, back straight, legs straight, toes pointed out a 45 degree angle. Place your hands on your hips for balance and support.
Step 2: Slowly bend at the knees and lower your body into a squatting position. Don’t let your knees go past your toes.
Step 3: Slowly rise back up into a standing position. Lower yourself back down to repeat for the desired amount of reps.
Advanced: Lift your right heel and perform the exercise, then lift your left heel. Or lift both at the same time.
3. Back Leg Lifts
Step 1: Stand in an upright position, hands at your sides.
Step 2: Bend slightly forward while bringing your right leg back. Keeping your right leg straight, raise your right heel toward the ceiling. Stop when your right leg is parallel with the floor.
Step 3: Bring your leg back down towards the floor, but do not touch the floor. Raise your heel back up and repeat the exercise for the desired amount of repetitions. Switch sides to do the same on the other leg.
Modification: hold on to a chair for support instead of putting hands at your sides.
4. Side Lunges
Step 1: Stand in an upright position, hands on hips for support.
Step 2: Step with your right leg out to the side in a wide stance, while keeping your toes pointing front. Keeping your left leg straight, shift your weight slightly to the right and bend your right knee to come into a lunge position.
Step 3: Come back up, step your right foot back in next to your left foot, then back out to repeat for the desired amount of repetitions. Switch sides to do the same on the other leg.
5. Single Leg Squat
Step 1: Stand with feet shoulder width apart, back straight, legs straight, toes pointed out straight in front of you. Place your hands on your hips for balance and support.
Step 2: Slowly bend your right knee while shifting your weight to your left leg.
Step 3: While balancing on only your left leg, slowly lower your body into a squatting position. Don’t let your knee go past your toes. (Hint: squat down as if you are about to sit in a chair). Repeat for the total amount of desired repetitions. Switch sides to do the same on the other leg.
Modification: Hold on to a chair for support.
6. Hip Bridge
Step 1: Lie down on your back on a mat, knees bent, feet flat on the floor. You palms should be facing down on the floor at your sides.
Step 2: Start to raise your hips toward the ceiling (bringing your chest towards your chin) while pressing your palms into the floor for support. Hold this position for a few seconds.
Step 3: Lower your hips back to the floor. Repeat for the total amount of desired repetitions.
7. Walking Lunges
Step 1: Stand straight & tall with your hands on your hips. Feet together.
Step 2: Step forward with your left leg and bend at the knees until your right knee is parallel to the floor and your left knee is at a 90 degree angle. The knee of the leg that’s forward should not pass your toes.
Step 3: Squeeze your glute muscles while stepping forward with your right leg to go past the left one. Now your right leg will be the front leg of the lunge (so your left knee is now parallel to the floor and your right knee is at a 90 degree angle). Repeat in a walking fashion for the total amount of desired repetitions.
Modified: Step forward into a lunge with your left leg, then bring your right leg to meet the left one for a brief moment before stepping forward into the right leg lunge.