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4 Bodyweight Exercises to Tone Your Butt

Take 7 Minutes to Reshape Your Rear

-- By Nicole Nichols, Certified Personal Trainer
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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
DONKEY KICKS
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. 

SINGLE-LEG BRIDGES
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.
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About The Author

Nicole Nichols Nicole Nichols
Nicole was named "America's Top Personal Trainer to Watch" in 2011. A certified personal trainer and fitness instructor with a bachelor's degree in health education, she loves living a healthy and fit lifestyle and helping others do the same. Her DVDs "Total Body Sculpting" and "28 Day Boot Camp" (a best seller) are available online and in stores nationwide. Read Nicole's full bio and blog posts.

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Member Comments

  • I have no butt to work off, but what's back there seems to be firming up, as well as my thighs. Maybe there's hope for me, after all. 8-) - 7/2/2014 12:22:54 PM
  • I would assume that with this challenge, I am to continue doing these four activities for the duration of the challenge. It went well, though I wasn't able to do the "single leg bridge", I tried, but couldn't lift myself off the floor with only one leg, I improvised and put both feet on the floor and did the "bridge" like that. Maybe by the end of the challenge I will be able to do it correctly! Will keep working on it. - 7/2/2014 2:26:50 AM
  • Great little work out for someone starting over. Would b nice if all the exercises that they want people to try are in the list to choose from when posting daily fitness! Day one DONE! - 6/11/2014 11:05:33 PM
  • I just finished a set of these at the hotel. Hello, hamstrings! - 6/8/2014 9:18:02 PM
  • REBELROSELOVER
    Fun and effective! I love workouts that are fun and not boring! - 6/8/2014 2:47:03 PM
  • Butt and legs hurt good. Liking this so far. - 5/30/2014 7:56:07 AM
  • LIZVISOTSKY
    could only do one time around but next time I'll go two.boy if you had not exercise in a while you feel dead
    - 5/27/2014 11:57:02 AM
  • Liking the challenge so far! - 5/26/2014 9:57:16 PM
  • These are good! - 5/7/2014 5:45:22 AM
  • Done this workout tonight but would love to know how many calories I burned. And I couldn't figure out how to add it to my fitness tracker. - 5/2/2014 9:54:25 PM
  • Found this site - enter your weight and other information and it will give you good guidelines for the calories you've burned!

    http://www.fitc
    lick.com/calo
    ries_burned?s
    rch=Flutter+Kicks - 5/2/2014 9:04:07 AM
  • May try this tonight. Wondering how many calories this counts for so it can be added to my tracker... - 5/1/2014 12:18:25 PM
  • I was unable to create a group because "donkey kicks" is not found. I don't know enough about exercise to create a Donkey Kick and estimate calories. And adding a unique exercise means I have to know if it's cardio or strength. I'm just not knowledgeable enough - 5/1/2014 9:00:50 AM
  • I like this set because they're do-able in the office. I'm going to try to group them for ease of putting on tracker. - 5/1/2014 8:56:42 AM
  • The first 2 exercises were ok. The last 2 hurt my knees. It was a good workout though, I liked it. - 4/19/2014 3:33:55 PM
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