No Equipment needed: Tone Up Your Butt

 

Instructions

  • Pick 3 exercises
  • Start with 3 sets of 12 reps
  • Rest for 1 minute between sets
  • Increase reps as you get stronger

 

Glute Bridge

  • Lie on your back with the knees bent at around 90 degrees and hands flat on the floor
  • Push through the heels and raise the hip without rounding the lower back.

  • Pause at the top and then lower to starting position.

  

Clamshell

  • Start on your side, supported by your forearm and elbow, with knees and hips bent
  • With heels touching, rotate your top leg round by lifting the knee up. Return to starting position.  

  • Return to starting position

 

Straight-Leg Kick Back

  • Start on all fours with the back, neck, and spine all in line, hands under the shoulders and knees under the hips
  • Kick one leg back to the rear until fully extended

  • Return to starting position. 

 

Bent-Leg Kick Back

  • Start on all fours with the back, neck, and spine all in line, hands under the shoulders and knees under the hips
  • With the knee locked at 90 degrees, arc one leg back to the rear in a circular motion.

  • Return to starting position.

 

Bird Dog

  • Start on all fours with the back, neck, and spine all in line, hands under the shoulders and knees under the hips
  • Simultaneously kick one leg back and lift the opposite arm forward.

  • Pause at the top and lower back to starting position

 

Single-Leg Glute Bridge

  • Lie on your back with the knees bent at around 90 degrees and hands flat on the floor
  • Raise one leg to 90 degrees and push through the heels of the opposing foot to raise the hip without rounding the lower back.

  • Pause at the top and then lower to starting position.  

 

Shoulder-Elevated Glute Bridge

  • Place your upper back on top of a bench or stable chair with your feet flat on the floor
  • Push through your heels to raise the hips without rounding the lower back

  • Pause and return to starting position.