Ever desired for a firm, round and sexy bottom? Toning up your butt is really not that difficult to do and you don’t need a personal trainer or expensive implants to get a booty just like Beyoncé’s. With the right determination and these simple killer butt exercises, you’ll have a bootylicious rear in no time.
1. Saddlebag Slimmer – Lie on your right side and bend your right leg. Lift the top half of your body with your arms. Straighten your left arm as you extend the left leg behind you. Bring the left knee into your chest as you bend your left elbow and repeat. Do 15 to 30 reps and switch sides, then repeat. Do two sets.
2. Dumbbell Squat – This will give your butt a round, firm look. It also helps to develop and strengthen your gluteal muscles, while increasing your metabolic rate. Stand with your feet about hip-width apart. Slowly squat, then squeeze your butt to stand up straight. Repeat for 2-3 sets of 8-12 reps. If you do not have dumbbells, you can use filled water bottles instead.
3. Tabletop on Toes – Sit on the floor with your knees bent and feet flat. Lean your torso back slightly and place your palms on the floor under your shoulders. Lift your hips off the floor so that your body forms a tabletop position. With your torso parallel to the floor, raise both your heels off the floor. Then, reach your right arm towards the ceiling. Return the right hand to the floor, switch arms and repeat. Do two sets of 15-30 reps.
4. Wall Kick – Stand facing a wall with your feet shoulder-width apart, knees slightly bent and place your hands on the wall at shoulder height. Then, hinge forward at the hips and raise your left leg behind to your hip level, bending the knee so that the heel nears the butt. Bring the left knee to the chest, then extend the leg directly behind you. Return your knee to the chest and repeat. Do 15-30 reps, switch sides, then repeat again. Do two sets.
5. Kick-butt Yoga – This is a simple yoga pose for people with average flexibility. Not only does it firm up your bottoms and thighs, it also improves your posture. Stand with your feet slightly apart, with your toes forward and arms at the side. Step your right leg back into a lunge with your left knee bent about 90 degrees. Inhale and raise your arms over your head with your fingers pointing toward the ceiling. Stay in that position and hold for about a minute, then return to standing. Repeat on the other side.
