Fitness Articles

4 Bodyweight Exercises to Tone Your Butt

Take 7 Minutes 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

  • Ask the Coaches to group exercises, compute calorie count and add it to discussion on 30 day challenge. There is a coach for this challenge....I am just getting "restarted" so I haven't looked but it belongs to who ever is managing the challenge or "wrote" it. Just a suggestion. - 3/20/2015 4:30:03 PM
  • SUNNYAND75
    Just finished the 4 Bodyweight Exercises to Tone Your Butt and couldn't find where to post workout, and like some others have mentioned, how do you figure the amount of calories burned? Though my hamstrings were cramping and crying, will do again daily if it will get this butt back up where it belongs! - 3/11/2015 2:04:11 PM
  • So how do you figure cal. burn on the 4 Bodyweight Exercises to Tone Your Butt since it isn't listed on the exercise drop down. I would like to know since I am a couch potato trying to do some form of exercise every day. please if any one knows tell me. Thanks - 3/11/2015 8:25:28 AM
  • I second DOGMOM - it would be nice if these exercises were in the searchable exercise database so we can track them. all the better if there were a link on this page to automatically track it as with so many other pages. - 2/22/2015 8:15:14 AM
  • It would be nice to be able to add this workout to the tracker, either as a button on the article, or searchable in the fitness tracker. As it is, only the bridges and the lunges were searchable in the tracker.

    Other than that, it was a good workout. - 2/3/2015 12:13:19 PM
  • JALCMSIM
    Good Workout on Abs and Legs. Legs burning when finished. Squats did me in. Glad they were last. - 1/24/2015 10:03:49 PM
  • The pictures made this look easy. And it was. NOT - 1/8/2015 6:03:19 PM
  • Done! A bit of chalenge but had fun doing it - 1/2/2015 9:12:37 PM
  • Finished day 1 with the Skinny Jean Challenge!! WHEW, Those Lunges!! Sumo Squat was challenging too!! - 1/2/2015 4:25:25 AM
  • Finished day 1 Skinny Jeans Challenge - 12/8/2014 2:52:51 PM
  • Starting the challenge today with this workout! - 11/20/2014 2:57:11 PM
  • Is there a link to add these to the fitness tracker. - 11/7/2014 11:39:59 AM
  • TRIINELE
    My legs is shaking :D - 11/4/2014 4:48:48 AM
  • I like the format of this article. TU - 10/27/2014 11:26:31 AM
  • IKOBER
    are there any workouts that can be modified, my knees are bad and I am trying to postpone knee replacement surgery by exercising .but I can not do squats, kneel down,
    or any of this kind of exercises. can you help me? thank you , iris - 10/25/2014 11:43:17 AM

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