Butt-Toning Workouts

Everyone wants a nicely toned rear. In addition to being an aesthetic accomplishment, strong glutes (short for Gluteus Maximus) are an essential part of the core body. Doctor of Physical Therapy and Personal Trainer Charles Inniss recommends glute exercises as an effective way to prevent injury in your lower body because of the stabilizing effect strong glute muscles have on your knees and ankles.

  1. Squats

    • Stand with your feet facing forward and few inches wider than your hips. Your hands can be out in front of you or behind your head if you have difficulty balancing. Keeping your hips relaxed, bend at the knee until your quads are parallel to the floor, hold for two seconds and then return to the standing position. Repeat 15 times for one set. Complete three sets total.

    Bridge Exercise

    • Begin by lying flat on your back, arms flat at your sides with palms turned downward. Bring one leg into a bent position and allow the other to remain straight. While engaging your abdominal muscles, push with the foot of your bent leg and raise your rear off the ground. Your abdominal muscles, hips and straight leg should form a continuous line, hold for two seconds and lower your hips and leg to the floor. Repeat 15 times for an entire set. Perform three sets total.

    Hip Extension

    • Fasten a Stretch Cord around your ankle and stand approximately 1 to 3 feet away for proper resistance. Keep one leg straight and gentley pull back with the other with your hips facing forward. Hold for two seconds and return your leg to the starting point. You should feel this exercise not only in your lower glutes but also in the abdominal muscles that are required to maintain balance and posture during the exercise. Repeat 15 times for one set. Complete three 3 sets total.

    Safety

    • Be sure to keep your hips and knees properly aligned during all of these exercises. Your abdominal muscles should feel engaged and you should maintain proper posture to prevent strain on your knees.