Jeans could be your clothing of choice after getting toned with these effective exercises added to your plan.
Four Butt-Shaping Exercises You Can Do Anywhere
Active Lifestyle
These exercises can help you look great in your favorite pair of jeans, and you don't even have to do them at the gym!
Consult your physician before starting any diet and/or exercise plan.
Some people think getting firm glutes can only be done by doing squats or spending time on a stair-climber, but there are other methods you can use. The following exercises can not only burn calories, but can also help you tone up. Remember that you don't need to go to a gym to do these exercises. If you have a pair of hand weights or some medium-sized cans of food to replace the weights, you can use these exercises to shape up in the comfort of your own home. You can even do all of these exercises weight-free if you choose.
Single Dumbell (Plié) Squats
Muscles Worked
Thighs (back) or Hamstrings,
Butt or Gluteus Maximus or Minimus,
Thighs (front) or Quadriceps
Position and Movement
Stand with your feet wider than shoulder width apart, with your toes pointed on an angle outwards. Hold a dumbell and let it hang in front of you. Keep your torso upright while moving downward as if you were lowering yourself into a chair until your thighs are nearly parallel with the floor.
Tip
If you don't have time to make it to the gym, this is a great exercise that can easily be done at home with an object like a jug of water.
Thighs (back) or Hamstrings,
Butt or Gluteus Maximus or Minimus,
Thighs (front) or Quadriceps
Position and Movement
Stand with your feet wider than shoulder width apart, with your toes pointed on an angle outwards. Hold a dumbell and let it hang in front of you. Keep your torso upright while moving downward as if you were lowering yourself into a chair until your thighs are nearly parallel with the floor.
Tip
If you don't have time to make it to the gym, this is a great exercise that can easily be done at home with an object like a jug of water.
Stiff-Legged Deadlifts
Muscles Worked
Buttor Gluteus Maximus or Minimus,
Back (lower) or Spinal Erectors
Position and Movement
Stand with your feel a little less than shoulder width apart. Grip the bar with your hands shoulder width apart, bending from the waist with a slight bend in the knees. Keeping your back straight and your knees bent, then lift the bar by moving to an upright position. Slowly return the weight back down towards the ground.
Tip
If you're working out at home, you can add a bit of extra weight by using an empty
medium-sized suitcase.
Buttor Gluteus Maximus or Minimus,
Back (lower) or Spinal Erectors
Position and Movement
Stand with your feel a little less than shoulder width apart. Grip the bar with your hands shoulder width apart, bending from the waist with a slight bend in the knees. Keeping your back straight and your knees bent, then lift the bar by moving to an upright position. Slowly return the weight back down towards the ground.
Tip
If you're working out at home, you can add a bit of extra weight by using an empty
medium-sized suitcase.
Lunges
Muscles Worked
Thighs (back) or Hamstrings,
Butt or Gluteus Maximus or Minimus,
Thighs (front) or Quadriceps
Position and Movement
Move downwards toward the floor in a controlled manner until your back knee comes close to touching the floor. Push with your front leg while squeezing your butt to move back into the starting position. You can switch legs each rep, or do one full set then switch legs.
Tip
This is another great exercise that can be done at home with simple household objects like soup cans in place of weights.
Thighs (back) or Hamstrings,
Butt or Gluteus Maximus or Minimus,
Thighs (front) or Quadriceps
Position and Movement
Move downwards toward the floor in a controlled manner until your back knee comes close to touching the floor. Push with your front leg while squeezing your butt to move back into the starting position. You can switch legs each rep, or do one full set then switch legs.
Tip
This is another great exercise that can be done at home with simple household objects like soup cans in place of weights.
Step-Ups
Muscles Worked
Thighs (back) or Hamstrings,
Thighs (front) or Quadriceps,
Butt or Gluteus Maximus or Minimus,
Calves or Gastrocnemius and Soleus
Position and Movement
Stand behind an aerobics platform or at the bottom step of a flight of stairs. Step up one foot at a time, placing your foot firmly in the center of the step. Bring the other foot up so both feet are on the step. Then step back down to the ground one foot at a time.
Tip
Ensure you are stepping onto a secure surface for optimal safety. Soup cans can be used for weight for this exercise as well.
Thighs (back) or Hamstrings,
Thighs (front) or Quadriceps,
Butt or Gluteus Maximus or Minimus,
Calves or Gastrocnemius and Soleus
Position and Movement
Stand behind an aerobics platform or at the bottom step of a flight of stairs. Step up one foot at a time, placing your foot firmly in the center of the step. Bring the other foot up so both feet are on the step. Then step back down to the ground one foot at a time.
Tip
Ensure you are stepping onto a secure surface for optimal safety. Soup cans can be used for weight for this exercise as well.
