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Butt Exercises That Don’t Require Weights

Making a good first impression is important. It’s one reason people pay so much attention to their make-up, hair and clothing, but leaving a lasting impression as you leave takes more than that. It takes butt exercises that will make your derriere look its best. If you’re working out at home, having all the equipment you find in the gym isn’t always possible, so finding the best butt exercises that don’t require weights is the solution. Here are a few examples.

It’s bottoms up when you do a bridge.

Some of the best exercises are the oldies, the calisthenics and bodyweight workouts. The bridge is a deceptively simple exercise that will tone your glutes and tighten your core muscles. Just lay on your back with your knees bent and feet flat on the floor. Tighten your bottom as you lift your hips off the floor, with your body in a straight line from knees to shoulders. Squeeze and lower. For the best results, do high repetitions.

The kneeling squat will give you the booty you wanted.

The kneeling squat is another good glute builder. Kneel down with the tops of your feet and your shins on the floor behind you. Sit on the back of your heels, with your calves and thighs touching. Squeeze your glutes tight and lift your body so it’s at a 90 degree angle to the calves. You’ll be sitting with the front of your calves flat on the floor and erect from knees to the top of your head. Lower your body and repeat.

You can do a kickback anywhere.

All you need is something sturdy for support and you can work on tightening and toning your bottom anywhere. Use the chair or other support for balance and swing one leg behind you, leaving the other straight to support you. Lift the leg as high as you can behind you, making sure your body is perfectly straight and not leaning forward. Hold it in that high position and tighten your bottom as much as you can and hold. Lower your leg, without allowing it to touch the ground and repeat. Doing this exercise can help lift and tone the bottom.

  • You can modify a plank to give your butt a lift. A plank starts in push-up position but is held. To work the bottom, get in plank position and lift one heel toward the ceiling as you point your toes. Hold and lower, then do the other foot.
  • Climbing stairs or riding a bike can alternative ways to tighten your bottom. Using a step up platform is one way to do it. If you have a sturdy box at home, just stepping up on it and back down is another way.
  • Squats are a go-to butt toner. Make sure you keep your back straight and head up. With your feet at hip-width, lower your body, making sure your knees remain behind your toes as you do, like your sitting in a chair. Stand up and repeat. Modify it by modifying your stance, feet wider or closer together.
  • There are a number of different types of lunges and all will help your derriere. Put one foot three feet ahead of the other and lunge forward until the back knee makes contact with the floor and the front knee is at a right angle. Stand up, step back and do the other side.

For more information, contact us today at Urban Athlete

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