1. The Hip-Lift Progression
via Pinterest.com All you need is a cushioned mat and yourself, so this exercise can literally be done wherever you have a large enough space to fit your mat.
How To Do It
Benefits
This exercise has the added benefit of relieving the tension in your back that accumulates during the day. It also makes the muscles more flexible, which should reduce back pain in the future.
Another variation of this one is to lie with both legs outstretched and your feet against a wall. Keeping those feet on that wall, lift your entire torso up to your shoulders. Hold that position for as long as you can and then slowly lower your body down to a flat position. You will not be raising your legs during this one, but both legs will be raise as you place those feet against the wall. You’ll feel this one in your glutes, even into the next day.
2. The Step-Up Butt Exercise
via Popsugar.com Step-ups absolutely work your butt, especially if it is “droopy” (thanks, gravity). These can be done anywhere you find a sturdy chair, coffee table, or bench.
How To Do It
Benefits
The stepping up and stepping down backwards will improve your balance. You can also do this exercise a bit faster and increase that heart rate for a cardio workout. If you climb or bike, step-ups help your body prepare for hills.
3. Basic Squat
via Popsugar.com There are so many different types of squats! For your posterior, any of the myriad variations will work. You can start with simple, less rigorous types and progress as you toughen up.
How To Do It
Begin with the basic squat:
Benefits
There are some amazing overall health benefits to squats.
They will increase the release of hormones. You will have improved flexibility, and that will help reduce future injuries. You will improve your balance.
There are 30 or so variations of squats, all of which will help shape and tone your butt.
4. Squats with Weights
via Popsugar.com The steps of this exercise are the same as those for the basic squat, but you will want to add weights incrementally.
How To Do It
An additional benefit to this type of squat is that you will feel more of a pull in your butt and in your stomach as well. Using weight with your squats will strengthen those stomach muscles.
5. Sumo Squat
via Popsugar.com So-named because it is the starting position of a sumo wrestler.
How To Do It
Benefits
There will be greater pull on your stomach muscles. This exercise is also great for tightening up those inner thighs — you’ll certainly feel it.
6. Deep Squat
via Popsugar.com Once you have the basic squat mastered, you can make it harder by adding more weight.
How To Do It
Benefits
You will find that your outer thighs, your abdomen, and your butt will all benefit.
7. Single Leg Squat
via MuscleandFitness.com Here’s one you can do at the office all day long, every time you get up and down from your chair.
How To Do It
Benefits
This exercise requires good balance. If you don’t have great balance, you will when you master this squat. Posture is improved if these are carried out several times a day.
And while you are sitting in that chair all day? You can continue to work those glutes if you take just a few seconds to squeeze them every hour or so. You can do the same thing while driving your car or watching TV at home. All of those squeezes will really tighten things up over time.
8. Barbell Squats
via OxygenMag.com Adding weight to squats increases friction, and increasing friction tightens and tones faster.
How To Do It
Benefits
You will tone and strengthen your abs, as well as your upper arms and shoulders.
9. Single Wall Leg Lunge
via WomensHealthMag.com While this exercise works many muscles, it is especially good for the butt. It can be done with or without handheld weights, and the only other thing you need is a wall.
How To Do It
Benefits
If you are looking for a way to tighten those upper thighs, this is it. Your quadriceps, hamstrings, calves, and core will all get a great stretching workout, and that stretching increases their flexibility. Your balance will be improved.
10. Plie
via Popsugar.com Remember those ballet lessons as a child? Well you probably didn’t know then that those plies were one of the best ways to keep your butt tight and toned. As you can see from this image, this is similar to the sumo squat because the legs are far apart. However, from there, things are different.
How To Do It
Benefits
You will be strengthening your calves, hamstrings, and inner and outer thighs, giving them more flexibility. This is a great exercise for posture.
11. Floor Jacks
via Popsugar.com Remember the jumping jacks you used to do in PE class? Maybe you still do them for their aerobic benefits. Here is a great variation of a jumping jack on your tummy that will tighten up that butt in no time.
How To Do It
Benefits
This exercise strengthens and tones the inner and outer thighs. Your upper arms and shoulders will be stretched and your flexibility will increase.
12. Quadruped Hip Extensions
via OperationShape.com This exercise has been shown by research to give you the most “bang for your buck” on that butt. In terms of tightening and toning those muscles, nothing could be better.
How To Do It
Benefits
As you raise each leg up, you will also be pulling on the hamstring. If you raise the leg to the side, you will strengthen and tone your inner thighs.
13. Rear Raisers
via Prevention.com This exercise is specifically for that saggy butt.
How To Do It
Benefits
The leg that is outstretched and moving will have its hamstring stretched. The lower back muscles are also stretched, giving them great flexibility. With flexibility comes fewer episodes of back pain.
