7 Butt-toning Exercises You Can Do At Home

Are going to a gym or working out in city parks and squares no guarantee of good results for specific parts of the body? No matter how many hours a day you spend working out, you need to work your muscles separately.

If you want to achieve the butt of dreams, for example, choosing the right exercises is critical. To work your buttocks and thighs, can you follow the series below? and ensure that your? national preference? always be within expectations.

1 ? Squat + Backward Kick

Begin by placing your feet parallel to your shoulders. Then, keeping the spine upright, do the squat. Correct movement mimics the action of sitting in the air. Finally, extend your left leg as if kicking backwards while extending your arms forward. Return to the squat position and repeat the movements with the right leg. The total series should be one minute long.



2 ? Sink

Position the feet parallel to the shoulders. Step forward with your right leg, then crouch as if kneeling. The right leg should form a 90 degree angle to the floor. Keep your body weight on your heels and repeat the movement 12 times before reversing the position of your legs.

3? Buttocks 4 supports

The? Four supports? It is another fantastic exercise to tone the butt. Kneeling, rest both hands on the floor in front of you so that your culuna is erect. Then kick back with your left leg, returning it to the starting position in sequence. Repeat the movement 12 times with one leg and then do the same with the other.


4? Leg lift with ball

Lie on your stomach on an exercise ball and rest your hands on the floor. Keeping your spine upright, lift one leg back, kicking the air and repeating the movement 12 times before switching legs.

5? Simple squat

Simple squats are also efficient. Position your feet parallel to your shoulders, then squat while keeping your spine upright and moving your arms forward. Repeat the exercise for about one minute.

6? Hip lift

Lying with your back on the floor, position your arms to your body's lobe. Then lift your hip to take off your butt off the floor. Try to keep your spine always erect. Repeat the movement for about one minute.


7? Lateral Lifting

Lie on your side with your arm straight above your head. Raise the upper leg to its maximum limit, lowering it back to the starting position then. Repeat the movement for about a minute before switching sides.

For the correct performance of any physical exercise, seek the advice of a physical education professional. This way, you will be sure not to damage your health with incorrect or sudden movements. The spine, for example, can suffer greatly from the impact of improperly performed activities.

Also remember that exercises should be performed regularly. It's no use practicing them once or twice a week because the muscle tends not to get used to it. routine and the results will not be satisfactory.

In addition, combining physical exercise with a healthy diet, properly indicated by a nutritionist, is also a way to achieve the goals you have for your body.

How to Tone and Slim Your Butt Under 20 Minutes (February 2024)


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