Think squats are the only way to tone your butt? Here are exercises that are easier and more effective when it comes to strengthening your glutes.
The first exercise that is recommended for a firm booty is squats.
Doing multiple reps of this agonizing workout can no doubt tone your butt, but the good news is that it is not the only way to get an enviable derriere.
The following exercises can also whip your butt into shape and you can easily do them at home.
For a Pert Butt
Celebrity fitness trainer Radhika Karle, who trains Jacqueline Fernandez and Sonam Kapoor, recommends bridging.
Lie down on your back with your knees bent, your feet flat on the floor and arms down by your sides.
Lift your spine starting from your tailbone to bring your weight into the shoulder blades.
You should feel the back of your legs and glutes working and form a long, straight line from your shoulders to knees.
Ensure you’re placing equal weight on both feet and shoulder blades.
Return to the original position slowly and in a controlled fashion to complete one rep. Start with 10 reps in one go.
For Toned Thighs
The rainbow tones and tightens your Nutt, inner thighs and legs. To do this, use a floor mat and get down to all fours.
Your knees should be hip-width apart and your hands in line with your shoulders. Engage your core, and extend and raise your left leg with your toe pointed out.
Now, without bending your knee, tap the floor with your foot. Raise it back again and this time, slang your leg so that you can tap the floor near your right foot.
Draw an imaginary rainbow with your leg in this sweeping motion. Return to the starting position to complete one rep. Do 10 reps for each leg to feel the burn.
For Sculpted Hips
If you want to add roundness to your hips, try the single-leg deadlift. Begin by standing straight and bending your right knee and lifting your leg until the thigh is perpendicular to your torso.
Now bend forward to touch the floor with your hands, and as you do this, extend the same leg behind you.
Gold this for five seconds and return to the starting position. This is one rep. Do 10 reps on each leg to complete a cycle.
For Buns of Steel
The pilates single-leg kick is another useful exercise for toning your butt.
Lie down on your stomach and press your forearms into the mat till your torso lifts. Keep your upper back lifted off the mat with your legs extended.
Bend one knee and bring your heel as close to your butt as you can before extending your leg back to the floor. Make sure your hips stay anchored fi the mat when kicking and your upper body stays steady.
Don’t sink into your shoulders. There should be no pinching in your lower back. Do 10 reps on each side.
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