Fitness Articles

4 Bodyweight Exercises to Tone Your Butt

Take 7 Minutes to Reshape Your Rear

Looking for some targeted-toning exercises to shape, lift and tone your butt? Look no further!
I designed this equipment-free workout to help you use your own body weight to target and tone your butt from every angle in just a few minutes per day.

Be sure to "Pin" this workout so you can easily find it later!

The Workout
Perform each exercise in order for the length of time indicated. Limit rest between exercises as much as possible. Do the full circuit once, or repeat the exercises in order up to three more times.

Training Tips
If following this workout several days per week, try switching up the order of the exercises each day for optimal variety. Also switch up which side you start with on exercises that are done on each side of the body. As you progress and the amount of time indicated for each exercise no longer feels as challenging, increase the amount of time you perform each move by 15 seconds.

Although no exercise can target fat loss in any particular body area, muscle-strengthening moves like these can build lean muscle; when combined with a calorie-controlled diet and some fat-burning cardio (start with 20-30 minutes per day, 3 days per week), you'll see and feel the results!
Exercise Instructions
Begin on hands and knees, wrists directly under shoulders, arms straight but not locked, knees directly under hips, and spine neutral. Engage your abs by pulling your belly button toward the spine (but without moving your back).

Keeping hips level with one another, and both knees bent at 90 degrees, lift your left thigh up until parallel to the floor (or as close to parallel as you can), ankle flexed and foot flat and parallel to the ceiling (pictured). Slowly return to starting position without resting knee down. Repeat on same leg for one full minute. Switch sides.

Tip: Try to keep your weight as balanced as possible in both arms and your hips level with one another. Don't let your back arch or round at all during the movement. 

Begin lying on your back with feet flat, knees and ankles hip-distance apart, knees bent, back straight and arms lengthened at your sides. Extend right leg as straight as possible toward the ceiling, keeping thigh in line with your hip.
Continued ›
Page 1 of 2   Next Page ›

Advertisement -- Learn more about ads on this site.

About The Author

Nicole Nichols Nicole Nichols
A certified personal trainer and fitness instructor with a bachelor's degree in health education, Nicole loves living a healthy and fit lifestyle and helping others do the same. Nicole was formerly SparkPeople's fitness expert and editor-in-chief, known on the site as "Coach Nicole." Make sure to explore more of her articles and blog posts.

Member Comments

  • 01HOKIE00
    Definitely a lot easier two weeks in! I can actually do lunges without holding on to anything for balance!! - 9/30/2015 8:09:06 PM
  • How many calories burned for one set of these? - 9/29/2015 4:18:00 PM
  • I can't do the lunge. Feels like I am going to blow out my knees! Did 2 mins of sumo squats to make up for it! - 9/23/2015 4:38:44 PM
  • 01HOKIE00
    Looking to do this challenge to find news ways of exercising. This workout was great. My leg muscles burned and I actually broke a sweat in the little time it took. I need to take a 100 pounds off. Being on my knees was hard. I put a pillow under them to make the surface a little softer. Not much padding in a yoga mat. Looking forward to Day 2. - 9/17/2015 2:43:29 PM
  • I have bad arthritis in the knees and this works feel so much better especially after doing my kitchen renos for at least two weeks now. Yes they help! - 8/28/2015 9:55:20 PM
    Oh boy, will I find my true love after doing these? - 7/3/2015 8:27:03 AM
    This will be added to my evening routine! Yes. 30 days to my skinny jeans! - 6/22/2015 11:48:11 AM
    Start ou with very low squats till the muscles above and below the knees strengthen, then as you progress deepen the squat. Going to deep at first will hurt your knees. - 6/17/2015 7:02:11 AM
    If only having a toned butt would insure us our happiness! - 6/17/2015 4:53:09 AM
  • I have done HUNDREDS of squats- there are a lot worse things to do for your knees. - 6/16/2015 9:16:28 PM
  • #4 is soooooooooooo bad for your knees - can eventually cause knee issues that you don't want!! - 6/16/2015 10:31:24 AM
    Wow I tried this workout for the first time last night- I could only do one round and my glutes were burning! I never knew how long a minute actually was until I used a timer with this workout. - 5/8/2015 5:27:33 PM
  • I'm going to try this! It looks hip-strengthening
    , and that's really what I need right now. - 5/7/2015 7:29:50 PM
  • Butt exercises seem very popular! I do a lot with Denise Austin and other DVDs. The irony is that I don't need more work in this area, other than keeping healthy,strong muscles. My problem area is my abdomen above the belly button - post menopausal apple shape! More ideas on that other than a girdle! - 5/7/2015 5:37:31 PM
    Restarted my sparkpeople challenge today - measurements - food log etc and then saw these "butt exercises" - ok - done. oh the burn - oh the "why did you ever quit" - upward and onward!!! - 5/7/2015 12:12:44 PM

x Lose 10 Pounds by November 16! Sign up with Email Sign up with Facebook
By clicking one of the above buttons, you're indicating that you have read and agree to SparkPeople's Terms & Conditions and Privacy Policy and that you're at least 18 years of age.