If your backside is your biggest trouble spot, you need some exercise moves that can help you tone it down. Many women hate the way they look from the back and if you are one of them, tweaking your workout can help you get the look you want. Moves that target your butt can certainly tone it up, but you also need cardio to burn off the fat so you can uncover the muscle beneath. Here is a great mix of cardio and strength training moves that should have your butt back down to the size you want it.
Snapshot Survey
Thanks for sharing your thoughts!
Please subscribe for your personalized newsletter:
1. Side Steps Are Great for Your Butt
The great thing about side steps is that they burn calories for getting rid of fat and they also tone and define the muscles in your rear end. To do the move, stand with your feet together and your hands in front of you at chest level. Hop from side to side for a minute or two, without stopping to rest. This move is fairly simple, but has dramatic benefits for your booty.
Side steps are a great addition to any fitness routine, especially for those looking to tone and define their butt. This exercise not only burns calories and helps get rid of fat, but it specifically targets the muscles in your rear end. It can be easily incorporated into your workout by simply hopping from side to side for a minute or two. Side steps are also a low-impact exercise, making it accessible for people of all fitness levels. Additionally, this move engages your core and improves balance and coordination. So not only will your booty look great, but you'll also be strengthening your overall body.
2. You Can’t Go Wrong with Kettlebell Squats
I absolutely love kettlebells! They are one of my favorite ways to exercise and they are perfect for burning calories and creating muscle definition at the same time. Hold the kettlebell in front of you at waist level. Use the traditional form to do a squat, lowering the kettlebell as you go down. Raise back to the starting position to complete one repetition.
Frequently asked questions
Yes, they can! These exercises are designed to target your glute muscles and help tone and shrink your butt. But remember, combining them with a good diet and overall workout routine is key.
I'd recommend doing these exercises 3-4 times a week. Consistency is everything! Make sure to give your muscles some rest between workouts too.
Absolutely! Most of these exercises don't require any special equipment, so you can easily do them in the comfort of your own home. Just find a little space and you're good to go!
That really depends on your current fitness level and how consistent you are. Some people start seeing changes in a few weeks, while for others it might take a couple of months. Stick with it and be patient!
They can definitely help! While these exercises focus on shrinking your butt, they're also great for burning calories and toning your body overall. Pair them with a balanced diet and some cardio for the best results.
3. Going for a Run is a Great Idea
Like I said before, cardio is important for getting a smaller butt because it will burn calories, which helps you reduce the body fat you have. Many women carry excess fat in their backsides so incorporating a fair amount of cardio into your routine can help whittle down your butt, as well as other areas on your body. Start with 30 minutes of running per day and you’ll be well on your way to a great butt.
4. Add a Few Glute Kickbacks to Your Routine
The muscles on your butt are called your glutes and choosing moves that target them specifically can really help you tone your butt and make it smaller. To do this move, start on all fours on an exercise mat or padded floor. Keeping your knee at a 90-degree angle, lift your leg until your thigh is parallel to the floor. Repeat 15 times with each leg.
The muscles on your butt are called your glutes and choosing moves that target them specifically can really help you tone your butt and make it smaller. To do this move, start on all fours on an exercise mat or padded floor. Keeping your knee at a 90-degree angle, lift your leg until your thigh is parallel to the floor. Repeat 15 times with each leg. For added resistance, try adding a resistance band around your thighs or holding a small dumbbell behind your knee. This intensifies the workout and accelerates results. Incorporating glute kickbacks regularly can significantly improve your lower body strength and appearance.
5. Lunges Will Never Be a Bad Choice
I’m not a huge fan of lunges, but they are a necessary part of any toned butt routine. In addition to working out your backside, lunges can also help tone and shape your legs. To do a lunge, stand with your feet a few inches apart, hands on your hips. Step forward and down, then press your foot upward to propel your body back to the starting position. Repeat on the other side, then alternate back and forth to finish your set.
Related Videos about
6. You’ll Love on the Ball Leg Lifts
Anytime you lift your leg backward, you engage your glute muscles, which helps them tone and get smaller and shapelier. Using an exercise ball is a great way to boost the benefits of a leg lift. Position yourself on the ball, resting on your lower belly and pelvis. Slowly raise your leg upward behind you, keeping your knee straight, then return to the starting position before repeating with the other leg.
7. The Bridge Will Always Be a Classic Butt Move
If you’ve never done bridges, now is the time to give them a try. This move targets your glutes, as well as your upper and lower legs. It’s great for beginners and experts and will help you get the look you want. Lie on the floor with your knees bent and feet planted. Tighten your backside and lift your hips upward. Lower to finish one rep.
Are you trying to get a smaller booty? Which of these moves are you going to try?
Feedback Junction
Where Thoughts and Opinions Converge