Everybody wants a better butt. But, getting those glutes toned and shaped, isn’t always easy. Here’s some of the best exercises for toning your butt.
Squats – Standard squats are one of the best ways to strengthen your legs while shaping your butt. Whether you use a standard Olympic bar with weights, or a set of dumbbells, squats are a great way to bring shape and strength to this part of your body. To perform a basic squat with dumbbells, start with feet roughly shoulder-width apart and knees and toes very slightly turned out to the side. Keep your weight back in the heels. If you can wiggle your toes just a bit, then your weight is properly positioned. Keep your back arched and your shoulders back, while looking directly forward. While holding your dumbbells to your side, slowly lower yourself down as though you were sitting in a chair. Go as low as you can, then come back up, pressing through your heels. You may want to practice this for a few sessions prior to using weight.
Step Ups – For this, you may want to use a plyo box. Facing the box, about six to twelve inches away from it, place one foot entirely on the box. Pressing through that foot’s heel, step up onto the box while straightening the leg. Focus on using your glutes and hamstrings. Now that you’re standing on the box, Lower the other foot back to the floor, while keeping the original foot on the box. Do one set of 10 reps, then switch legs.
Split Squats – Position yourself about 2 feet away from a chair a plyo box, faxing away from the box. With all your weight on one foot, reach your other foot behind you and place that foot onto the box. Keeping the weight on your front foot, lower yourself into a lunge position – with all your weight on your front leg. Press through the front heel to straighten the leg to standing. Repeat all the repetitions without taking the back leg off the chair. Repeat on the other leg.
Stability Ball Hamstring Curl – Using a stability ball, lay flat on the ground with the stability ball behind your heels – you want your calves resting on the ball, your back flat on the ground, and your arms on the ground along your sides. Roll the ball backward with your legs, squeezing your glutes to lift your hips until your knees are bent, and your feet are flat on the ball. Then extend your legs back to your starting position. Do 10 reps per set of this movement.
Single Leg Deadlift – Stand with feet together and holding a set of dumbbells by your sides. Shift your weight onto one foot, making sure to keep your weight back on your heel. Bend forward at your hips, keeping your back straight and lift your other leg backward- you want to end up with your torso and leg parallel to the floor. Then straighten back up. Do 1 set of 10 with this leg, then switch legs.
At Fitness 4 Home Superstore, we carry a full range of strength training equipment, as well as fitness accessories that can help you build that perfect butt. Stop into any of our three Phoenix area stores today to learn more!
