To tone the buttocks, you need to do targeted exercises in order to dispose of fat and strengthen the muscles. Many of the movements made during cardiovascular and bar workouts use the same body weight to burn fat and sculpt the buttocks. Combining exercises that work the thighs, hips and buttocks will improve the overall shape of this area, making your torso look toned and leaner. Do them every other day to firm up the B-side.
Steps
Part 1 of 3: Doing Exercises That Use Body Weight to Tone Your Glutes
Step 1. Do squats
This is a great exercise for toning and firming not only the buttocks, but also for strengthening the lower body in general. Here's how to do them:
- In a standing position, spread your feet shoulder-width apart. The feet should be pointing forward rather than turned to the side. Contract your abdominal muscles for good stability.
- Place your hands together as if you are going to pray, touching your palms. They should be parallel to the chest, without touching it.
- Bend your knees and squat as if you were settling into a chair. Stop once your thighs are parallel to the floor.
- Make sure you squat down and back instead of forward. Do your first squats in front of a mirror so you can check your knees and back curvature. The knees must not go beyond the toes.
- Once in a squat, take a break, then lift yourself up by contracting your glutes. Your glutes and upper thighs should work to bring you back to an upright position.
- Do 10-20 repetitions. Keep in mind that squats are a strength and cardiovascular exercise, so they should be tough. If you can't maintain a proper position during the exercise, reduce the reps to 10.
- Increase the intensity of the exercise by using dumbbells. Take 1-2 kg weights and hold them at your hips as you squat.
Step 2. Try the plie, a typical ballet exercise
Commonly performed by dancers, it is ideal for firming the buttocks.
- Spread your feet so that they slightly exceed the width of your hips. Your toes should be pointing out, creating an angle of approximately 45 degrees.
- Check that you are in a proper position by making sure that your knees are aligned with the second toe. If not, decrease the rotation. The knees must be in this position to prevent pressure from affecting the joints.
- As you squat, raise your arms to the side - they should be parallel to the floor, just like a ballerina's. Once your thighs are parallel to the ground, stop in place. If you can't do the plie this way, do a less elaborate movement and try to do a deep squat.
- When in a squatting position, take a short break. Then, slowly rise to return to a standing position. Contract your glutes as you return to the starting position.
- Repeat the exercise 10-20 times. You can increase the intensity by holding a kettleball with both hands. Turning the legs outward will focus the work on a different part of the buttocks.
Step 3. Do lunges, another popular exercise for strengthening and toning the lower body
It is one of the most effective movements for toning the buttocks.
- Again, stand upright with your feet hip-width apart. For this exercise, make sure you have enough space back and forth.
- With one leg, take a long step backwards, bending the knee until it almost touches the floor. The front knee should make a straight line with the front foot.
- At this point, take a break, then return to the starting position by pushing yourself with your front leg.
- Do 10 repetitions alternating legs.
- To intensify the exercise, you could hold a light dumbbell in each hand.
Step 4. Add the rear impulses
This is an easy move that you can do anywhere and does not require weights. It is great for isolating the buttocks.
- In a standing position, spread your feet hip-width apart while supporting yourself gently with the back of a chair. Lift your right leg backwards, keeping it straight and with the foot flexed. Raise it until it is almost the same height as your hips.
- Bend your left knee slightly so that it can give you stability.
- Lower your right leg until your toes are almost touching the floor, then repeat the exercise.
- Do 10-20 repetitions with the right leg, then switch to the left.
Step 5. Do the clam exercise, which isolates the outer muscles of the buttocks
- Lie down on the mat. Lie on your left side first, with your knees bent 90 degrees and positioned slightly in front of you.
- Rest your head on your left arm. Try to contract your abs, keep your hips and back in the same position throughout the entire exercise.
- While keeping your feet together, lift your right knee and bring it as far as possible towards your pelvis, keeping the latter still. You should feel the lateral part of the buttocks working.
- When you get high, pause, then slowly lower your leg. The movement should resemble the opening and closing of a clam. Do 10-20 reps on each side.
Step 6. Test the bridge position
This exercise not only works the glutes, but also the back of the legs and the lower back.
- To begin, lie on your back on the mat. Bend your knees 90 degrees in front of you, with your feet flat on the floor.
- Extend your arms to the side and relax them. Contract the muscles of the abdominal corset as you perform this exercise.
- Lift your buttocks towards the ceiling, pressing with your pelvis. Raise them up to create a straight line with the body.
- While in position, squeeze your glutes for a second, then lower them back down. Do about 10-20 repetitions.
Part 2 of 3: Cardiovascular Exercises to Tone the Buttocks
Step 1. Go for a run
According to some studies, certain cardiovascular exercises are more effective than others for toning the buttocks. The first place rightfully goes to running on the treadmill or jogging.
- Jogging is a great cardiovascular exercise that not only tightens your glutes, it can also help shed fat and make you look more toned overall.
- When jogging, make sure you run with your heel first and then your toe - this is the correct form.
- To make your workout more effective, increase the incline of the treadmill or run uphill.
Step 2. Go by bike
Spinning or using the stationary bike is another cardiovascular activity that slims and firms the buttocks. This high-intensity exercise is great for an aerobic workout, but it also helps tone your glutes and legs.
- Use an exercise bike at the gym. If you are a beginner, adjust it accordingly.
- To get your glutes working hard, push hard on the pedals.
- In reality, spinning does not enlarge or strengthen the legs: it is just a myth. In general it helps to streamline them.
Step 3. Use the elliptical trainer, another cardiovascular machine that has been shown to be effective in stimulating the glutes
It is not as effective as jogging, but it is a low impact machine that can tone the B side.
- When using the elliptical, try to isolate your buttocks by pulling them out slightly and pushing down vigorously with your heels.
- You can increase the resistance of the elliptical to make the workout more intense.
Part 3 of 3: Useful Courses to Firm the Buttocks
Step 1. Try yoga or Pilates
They are courses that strengthen, tone and stretch the muscles using the weight of the body.
- Pilates and yoga have several specific positions for the buttocks and lower body.
- In general, the duration of the lessons is around 45-60 minutes. If you've never tried it before, take a beginner or introductory course.
Step 2. Take a bar course (also called barré workout in Italy)
This workout has recently appeared in gyms and fitness centers. It is inspired by ballet but also includes yoga, Pilates and light dumbbells.
- As with yoga and Pilates, this discipline features several exercises. Some focus solely on the buttocks. For example, during these lessons the plie is performed frequently.
- The bar courses are ideal for both beginners and those with a more advanced level, as the positions can be easily adapted according to one's level of experience.
Step 3. Take a kickboxing class
Many gyms and fitness centers also offer kickboxing classes. They consist of high intensity cardiovascular exercises with ideal movements to tone thighs and buttocks.
- Kickboxing has several martial arts inspired movements. To get a lot of kicks, your glutes, quadriceps, and hamstrings need to be pretty strong.
- In addition to toning the glutes, kickboxing can burn up to 350 calories per hour.
