Who wants a droopy posterior? Here are the best exercises to tone up a flabby butt. These easy exercises target the gluteus maximus, and also help firm the thighs and strengthen the back for better posture, joint flexibility, and all-over muscle tone.
A Note About Breathing
It’s important to breathe properly while doing these exercises. Breathe slowly and steadily, in through the nose and out through the mouth. Don’t hold your breath. Proper breathing promotes healthy blood flow, brings oxygen to the muscles, and reduces the chance of muscle strain and pain.
For more about breathing, please read:
Five Best Exercises to Firm a Flabby Butt
In the human body, everything is interconnected. For the best muscle tone in the posterior, it’s important to tone other areas such as the thighs and belly as well.
The following exercises work the gluteus maximus (the big muscle in the buttocks) and other related muscle groups. Toning the gluteus maximus also helps improve posture.
1. Forward Lunges
Forward Lunges are an excellent exercise to tone the butt and the quads (front thigh muscles).
Stand with your feet slightly apart, arms at your sides. Keep your toes pointed forward, back straight and shoulders relaxed.
Take a step forward with the right leg. Keeping your back straight, slowly lower your body until your left knee is on the ground. Pushing through your heel, slowly stand up again. Relax.
Repeat 5-10 times per leg.
2. The Butt Clench
The Butt Clench is an effective, easy exercise you can do anytime, anywhere.
Tuck your in tailbone slightly. Clench your buttocks together. Release and relax.
Repeat 10-20 times.
The Butt Clench is also one of the Five Best Exercises for Lazy People.
Squats are a great exercise for the thighs and buttocks. Squats also help tone the abdominal muscles and the upper and lower back.
For best results, use weights or dumbbells. If you don’t have any, two rocks or two cans of soup will do just as well. You can also do squats without using weights, if you prefer.
Stand with your legs slightly apart. Hold your hands/weights about shoulder height, near your chest. Keeping your back straight, squat down toward the floor. Push your butt out backwards as far as you can. To maintain your balance, keep most of your weight towards the heels of your feet.
Go down as low as you can. Try to keep your knees back behind your toes. This may not be easy at first, but keep at it, and you’ll soon notice a difference.
Stand up slowly.
Repeat 10 times.
You can also do a version of squats using a chair. Please read Exercises for Women to Reduce Flab Around the Buttocks.
4. Hip Extensions
Hip Extensions target the butt specifically, and also help strengthen the lower back and tone the thighs.
Get on all fours on the floor. Rest your forearms on the ground. Keeping your knees bent, raise your right leg toward the ceiling. Hold 5-10 seconds. Lower your leg, and relax. Repeat with the left leg.
Repeat 5-10 times per leg.
5. Pelvic Tilt
The Pelvic Tilt tightens the glutes, tones the thighs and tummy and strengthens the back.
Lie on your back on the floor, knees bent and arms at your sides. Keeping your shoulders on the floor, lift your pelvis up toward the ceiling. Hold for ten seconds. Lower your hips and relax.
Repeat 5-10 times.
Do these exercises daily. You’ll soon a notice a tauter, sleeker muscle tone in your rear end. If you want to lose weight or body fat, it’s best to follow a healthy diet low in fats and sugars, together with exercise. Diet combined with exercise has better weight loss results than either diet or exercise alone.