The only way to get the body you want is to work for it, and the older we get the harder we have to work to keep these bodies of our in shape. Ernest Hemingway famously said, “writing and travel broaden your ass if not your mind and I like to write standing up.” I spend a lot of my day sitting in front of a computer. My butt was getting bigger and the shape was definitely not what I wanted. Now that I workout every day, I'm starting to see that feminine shape that I really want to have following me around.
Here's a few exercises that are great for toning and shaping your butt from Ediets.
10 Great Butt Exercises from eDiets
1. Stiff-Legged Deadlift: Stand with your feet shoulder-width apart. Grasp two dumbbells and let them hang in front of your body. Keeping your knees straight, slowly bend forward at the hips and lower the dumbbells until you feel an intense stretch in your hamstrings. Then, reverse direction, contracting your glutes as you rise upward to the starting position.2. Good Morning: Begin by resting a barbell across your shoulders. Assume a shoulder-width stance and keep your lower back taut throughout the movement. Slowly bend forward at the hips until your body is roughly parallel with the floor. In a controlled fashion, slowly reverse direction, contracting your glutes as you raise your body up along the same path back to the start position.
3. Reverse Hyperextension: Begin by lying face down on a flat bench with your lower torso hanging off the end of the bench and your feet just short of touching the floor. Grasp the sides of the bench with both hands to support your body. Slowly raise your feet upward until they are just short of parallel with the ground, contracting your glutes at the top of the move. Then, reverse direction and return your legs to the start position.
4. Unilateral Hip Extension: Begin by placing your left knee on the bottom of an incline bench. Bend your elbows and place your forearms across the top of the bench so they support your body weight. Slowly raise your right leg as high as comfortably possible, keeping it straight throughout the move. Contract your glutes and then reverse direction, returning back to the start position. After performing the desired number of repetitions, repeat the process on your left.
5. Lying Abduction: Begin by lying down on your left side. Bend your left leg at a 90-degree angle and bring your left foot to rest underneath your right knee. Keeping your right leg straight, slowly raise it as high as possible. Contract your glutes and return to the start position. After finishing the desired number of repetitions, turn over and repeat the process on your left.
6. Standing Abduction: Begin by attaching an ankle weight to your right ankle. Stand with your feet together and grasp a sturdy, stationary object for support. Bring your right leg directly out to the side as far as comfortably possible. Contract your glutes and then slowly return the weight along the same path back to the start position. After finishing the desired number of repetitions, invert the process and repeat on the left.
7. Lying Leg Curl: Begin by lying face down on a leg curl machine, with your heels hooked underneath the roller pads. Keeping your thighs pressed to the machines surface, slowly curl your feet upward, stopping just short of touching your butt or as far as comfortably possible. Contract your hamstrings and then reverse direction, returning back to the start position.
8. Standing Leg Curl: Begin by attaching an ankle weight to your right ankle. Grasp onto a stationary object and slowly curl your right foot forward, stopping just short of touching your butt or as far as comfortably possible. Contract your right hamstring and then reverse direction, returning back to the start position. After performing the desired number of repetitions, repeat the process on your left.
9. Kneeling Abduction: Begin by kneeling on the ground, assuming an all fours position. Keeping your right leg bent, raise it to the side as high as comfortably possible. Contract your glutes and then slowly return the weight along the same path back to the start position. After finishing the desired number of repetitions, repeat the process on your left.
10. Floor Kick: Get into an all fours position, placing your palms on the floor to support your body weight. Keeping your left knee on the floor, straighten your right leg and extend it behind your body just short of touching the floor. Slowly raise your right leg as high as comfortably possible, keeping it straight throughout the move. Contract your glutes and then reverse direction, returning back the start position. After performing the desired number of repetitions, repeat the process on your left.
Are you ready to get the butt you want?
We're not all lingerie and bikini supermodels. But who says we can't learn their secrets to getting a firm, lifted butt? Leandro Carvalho, trainer to famous supermodels, combines Brazilian dance, cardio, and his own signature lower-body sculpting moves to help you make your booty your best feature.Leandro's proven TriAngle Training method works all three major muscles of the buttocks from multiple angles to lift your butt, reduce your hips and thighs, and tone those stubborn trouble zones.
If you have questions, or if you're ready to make a change, join us on Team Beachbody!
Crys
