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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

  • 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
  • Single leg bridge was a bit more hard on the hams than I anticipated. Phew! Great exercises. I was disappointed there wasn't an easy way to add these to my fitness tracker, though. - 3/31/2014 5:04:56 PM
  • DOGOARG
    I know one day at a time is a good thing but all I could think while doing this was "in two weeks this won't hurt anymore" lol :) - 3/27/2014 8:35:44 AM
  • Love these excersises, though donky kicks was challenging and I didn't manage a full minute for each leg of the second one. Never mind, practice practice! :) - 3/18/2014 11:49:10 AM
  • WITCHLINGMOG
    This makes me want to die. =~= - 3/6/2014 6:22:50 PM
  • RKHARRAH
    forgot how effective simple workouts like these are. Quick too. - 1/30/2014 9:23:52 AM
  • SKINNYBEAR226
    Oooo, good workout! I think I'll feel it in the morning! Thanks for this one. I need it! - 1/26/2014 4:23:44 PM
  • Fun workout! Great and quick, goes well with my 5 minute daily exercise challenge! Good way to start the "Countdown to Skinny Jeans" challenge. My only problem was trying to enter it into my Spark People fitness tracker. I wound up entering them individually, but not all the exercises show up in the search, especially the Donkey Kicks so I just entered a different toning exercise. Adding the Spark People exercises like this to the fitness tracker for a quick entry, maybe even an "add this to your tracker now once you complete it" button would make life so much easier! - 1/16/2014 12:54:00 PM
  • CATHYPAINTIN
    A great start with theses simple moves. Looking forward to buying some new skinny jeans. - 1/12/2014 4:42:51 PM
  • so what I did because I am not good at timing is I did 20 donkey kicks each leg and the rest of the exercises I did 10 of each side....I don't have a timer to time out exactly one minute....so I made a modification to it :) - 12/18/2013 9:28:11 AM
  • POLLATY
    i liked the workout it was hard a little but i'm in my way for the 30 days track :) - 12/16/2013 4:57:33 AM
  • I like this routine, but have trouble with the lunges. I think I just need to keep at it to get my mojo back as I used to be able to do these much better than this! I am breathless, if that tells you what the whole routine may have done for me! Thanks! - 12/4/2013 6:39:34 PM
  • Liked the workout except for the lunges -- hard on the knees. I'm excited to be in a challenge again! - 12/1/2013 3:15:24 PM
  • JAZZIEGIRL824
    Tried all of these positions. They were definitely work. I did them with my sisters and while they were hard we all had fun! I will be doing this workout more often. - 11/25/2013 7:37:37 PM
  • Several of these were hard on my knees. I would be nice to have modifications described for those of us with knee problems. - 11/22/2013 10:30:39 AM
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