Fitness Articles

4 Bodyweight Exercises Targeting Your Butt

You Can Work to Reshape Your Rear

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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
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

  • Just finished the workout and really like it:) It got my heart going and I could do this a couple times a day. - 6/17/2016 9:07:12 PM
  • Completed 2 sets of the 4 parts. Looks easy in the pictures,butt....
    .. - 5/31/2016 8:33:27 PM
  • RD2LOSE2
    I have trouble with the lunges because of a problem with my right knee - otherwise fine.
    - 5/25/2016 8:01:19 AM
  • This was definitely a good challenge. I felt the burn and I thought my legs were going to give out during the Sumo Squats. I am so out of shape, I actually started to sweat a little bit. Insane. - 5/8/2016 8:54:19 PM
  • I did it! It was easier than I thought, but this is only day one, lol - 4/6/2016 2:59:42 AM
  • TCHW17
    Completed!
    Easy instructions to follow and no equipment required makes this ideal for me ... add in the fact that my muscles knew they were being asked to do something and this is one set of exercises that will become a regular set for me! - 4/5/2016 1:34:38 PM
  • my thighs lol. - 4/1/2016 4:40:20 PM
  • How do you "PIN" an article so you can return to it? - 2/24/2016 3:22:05 PM
  • LOVE this one!!!! AND I really felt it working. I will do this a lot more. Every other day, I think. - 2/12/2016 3:38:48 PM
  • RAINLY2DAY
    Very hard with 2 bad knees, I bent as for as I could on the squats. It does give me something to work on. - 2/5/2016 1:38:53 PM
  • Can anyone tell me about how many calories "4 Bodyweight Exercises Targeting Your Butt" for 10 minutes is worth?
    - 1/26/2016 8:55:07 AM
  • I did it! I did 15 times on each one. I am not used to exercise at all so I knew right off It was hard but I wanted to do each one. I will try to do them every other day or a few times a week and build it up. I have no rear at all so I hope this helps. haha - 1/20/2016 9:39:20 PM
  • I might try this, but my butt is not really a focus area - and it seems to be a popular area to work in most of the workouts I use. Some of the exercises are good for strengthening and balance, which are both areas I need more focus on - so I might be doing them more for that reason but still reap the benefits. - 1/18/2016 4:22:51 PM
  • I completed it!! Def going to try and do it a second time later on today! - 1/11/2016 12:46:16 AM
  • First day completed. - 1/5/2016 10:53:25 PM

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