Summer is coming to a close, and with it swimsuit, season. As fall and winter approach and we start layering with warmer clothes, it's easy let exercise fall by the wayside. Don’t let this be you.

Make a pledge this season to keep your butt in great shape by committing to follow a butt toning regiment at least twice a week. Choose three exercises below to execute on alternating days.

  • Prone Flutter Kicks
  • Single Leg dead lifts
  • Squats
  • Donkey Kicks
  • Straight-Leg Donkey Kicks
  • Step-Ups
  • Butt Lifts

How to perform each exercise:

Prone Flutter Kicks:

Lie on your stomach with your arms bent in front of you and your head resting on stacked palms. Squeeze your glutes as you alternate raising legs off the ground in a swimming-kicking motion.

Single-Leg Dead Lifts

Begin in a standing position. Lift one leg off the ground behind you while bending your body over until your leg and body are perpendicular to your standing leg.

Keep legs straight, but not locked, and keep back straight throughout the motion. Tap the ground with your fingertips and return to the starting position. Switch legs after reps are completed.

Squats

Stand with your feet shoulder-width apart. Shift your weight into your heels by picking your toes up slightly. Push your hips and butt back and lower yourself as if about to sit in a chair.

Lower until thighs are about parallel to ground. Keep your torso upright and don’t allow your knees to extend past your toes. Squeeze your glute muscles as you return to the starting position. Repeat.

Donkey Kicks

Start on your hands and knees. Position your hands under your shoulders and your knees hip-width apart. Engage your core and keep the spine in a neutral position.

Keeping your knee bent, lift your left leg and contract your glute (butt) muscles as you press your left foot up in the air and bring it back down under your chest. Do not allow your back to sag. Switch legs and repeat.

Straight-Leg Donkey Kicks

Start on your hands and knees. Position your hands under your shoulders and your knees hip-width apart. Engage your core and keep your spine in a neutral position.

Straighten and lift your left leg, contracting your glute (butt) muscle. Do not allow your back to sag. Lower leg. Switch legs and repeat.

Step-ups

Stand facing a bench with feet shoulder-width apart. Step up with your right foot placing it firmly on the bench. Keep your body upright and your back straight as you push off with your left foot to raise yourself onto the bench.

Kick the left knee up at the top phase of the movement, maintaining a straight back. Slowly lower your left leg, followed by your right foot, to return to the starting position.

Butt Lifts

Lie on your back, facing the bench with your knees bent. Place your feet on the bench with your heels at the edge of the bench and your toes pointed upward.

Contract your abdominal and glute (butt) muscles as you lift your hips off the ground. Lower yourself just above the ground (without touching it) and repeat.

Photo Credit: Tina Ohlin


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