Buttocks Exercises

Most people are not happy with their buttocks. Many think they are too small, too big, too saggy, too flabby and so on. Engaging in the right cardio exercises and weight training activities can give you your desired backside, depending on your body type and genetics. This should include thighs exercises, hip exercises, glutes exercises and lower body exercises. Here are the best cardio and strength training exercises for strengthening and toning your glutes, hips and thighs.

1. Squats

One of the best exercises you can do for your hips, buttocks and thighs are squats. They are functional exercises that help us in building strength for our daily activities.

How to squat:

1. Stand with feet hip-width apart and, you can, hold weights at shoulder level or at your sides for added intensity.
2. Bend your knees, and lower into a squat, keeping the knees behind the toes and  keeping the torso upright and contracted.
3. Put Pressure into the heels to stand up.
4. Repeat for 2-3 sets of 10-20 reps

2. Lunges

These are challenging exercises because they work on so many muscles at the same time. On the front leg, you work the glutes and hamstrings while on the back leg, you work the quads and calves. There are a variety of lunges to choose from such as:

• Static Lunges
• Side to Side Lunges
• Sliding Lunges
• Low Lunges
• One-Legged Lunge
• Step by Step  Lunges

3. Step Ups

This is another great exercise for the glutes. Place one foot on a step or platform and push through the heel to lift the body up. To get the best result concentrate all your weight on the stepping leg. Lower down gently, barely touching the toes of the other leg to the ground. Take it slow and concentrate on the working leg.

4. Hip Extensions                                                                                 
 Hip extension is an exercise that specifically targets the largest muscle in the body...the gluteus maximus. You can hold a dumbbell behind the knee or use ankle weights for added intensity.

5. Biking

Bike riding is great for the heart. It targets almost every muscle in your hips, thighs and buttocks. You burn a lot of calories biking.

6. Running

Running is easily accessible, reduces stress, helps in weight loss, and also makes you feel good. Added to that, it works your buttocks, especially when you run on a hilly route. Sprints are another option if you want to burn more calories. 

7. karate/Taekwondo

Karate and taekwondo are excellent workouts for the entire body, including the hips, glutes and thighs.  Controlled front kicks, roundhouses, sidekicks and back kicks work your hips, thighs and buttocks while complex combinations that include punches will target your abs to make them stronger.