Toned butt exercises
Упражнения за стегнати бедра | LuckyFit
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Speaking of femininity a special attention has to be paid to female hips. The female torso has been an inspiration and muse for artists as long as the world exists. Men have always cherished the grace of the female curves and nowadays the well-shaped and toned butt is one of the most significant symbols of female sex appeal. However accomplishing this goal is only possible through regular trainings and exercises for toned buttocks.

Some ladies are born with naturally shaped curves, others don`t have the typical female curves, third as a result of unhealthy life and nutrition have lost the sandglass shape of their bodies. Whatever your case may be, the very fact that you are reading this article means not only that you are on the right path but also that you are already armed with enough will and courage to achieve your goals.

The butt, as any other muscle in our bodies, can be trained, shaped and modeled through the right combination of an adequate diet and physical activity.

But the goals that one pursues can to a great extent vary, depending on the specifics of their body type.

In the general case through the toned butt exercises each lady strives to lose few excessive kilos and to tone the muscles of her booty, to shape them and to eliminate the unwanted accumulated cellulite.

Exercises for tight thighs | LuckyFit

Which are the most effective exercises we can safely perform at home to tone and make our female curves attractive?

Squats are undoubtedly the first group of exercises for toned butt. There are various types of squats.

  1. Let`s start with the classic squat:
    1. Get in starting position – stand tall with feet at hips width.
    2. Tilt your butt backwards and simulate sitting on a chair by trying not to cross with your knees the imaginary transverse line from the toes of the feet upwards.
    3. You can gather your hands in front of your chest, you can place them on your waist or you can hold them straight forward.
    4. Squat by bending your feet at 90 degrees so that your thighs stand parallel to the ground.
    5. Rise slowly by strongly tightening up the buttocks until you reach the basic position.
    6. The ones that are more advanced or wish faster results can perform this exercise with weights or dumbbells in each hand.
    7. Make 3 series of 10 to 20 repetitions each.
  2. Sumo squat
    1. Get in starting position – stand tall with widely spread feet, toes turned out.
    2. You can gather your hands in front of your chest, you can place them on your waist or you can hold them straight forward.
    3. Squat by slowly bending your feet at 90 degrees so that your thighs remain parallel to the ground.
    4. Rise slowly by strongly tightening up the buttocks until you reach the basic position.
    5. The ones that are more advanced or wish faster results can perform this exercise with weights or dumbbells in each hand.
    6. Make 3 series of 10 to 20 repetitions each.
  3. Squat with lateral kick
    1. Get in starting position – stand tall with feet at hips width.
    2. Tilt your butt backwards and simulate sitting on a chair by trying not to cross with your knees the imaginary transverse line from the toes of the feet upwards.
    3. You can gather your hands in front of your chest, you can place them on your waist or you can hold them straight forward.
    4. Squat by bending your feet at 90 degrees so that your thighs remain parallel to the ground.
    5. Rise slowly and when you reach the starting position make a brisk kick in the air aside and upwards.
    6. Repeat the same move with the other leg.
    7. The ones that are more advanced or wish faster results can perform this exercise with weights or dumbbells in each hand.
    8. Make 3 series of 10 to 20 repetitions each.
  4. Classic forward lunges
    1. Get in starting position – stand tall with feet tightly put together.
    2. Step forward widely with the one leg and lower your body until the knee of the forward leg is bent at 90 degrees and the knee of the rear leg almost touches the ground.
    3. You can gather your hands in front of your chest or you can put them on your waist.
    4. Rise slowly by gathering the legs one to the other until you reach the starting position.
    5. Repeat the same move with the other leg.
    6. The ones that are more advanced or wish faster results can perform this exercise with weights or dumbbells in each hand.
    7. Make 3 series of 10 to 20 repetitions each.
  5. Classic backward lunges
    1. Get in starting position – stand tall with feet tightly put together.
    2. Step backwards widely with the one leg and lower your body forward until the knee of the backward leg nearly touches the ground and the knee of the static leg is bent at 90 degrees.
    3. You can gather your hands in front of your chest or you can put them on your waist.
    4. Rise slowly by gathering the legs one to the other until you reach the starting position.
    5. Repeat the same move with the other leg.
    6. The ones that are more advanced or wish faster results can perform this exercise with weights or dumbbells in each hand.
    7. Make 3 series of 10 to 20 repetitions each.
  6. Leg swings
    1. Get in starting position – stand tall with feet tightly put together.
    2. Place the right leg slightly backwards by twisting the toes of the foot turned out and slightly bending the knee of the forward leg.
    3. You can gather your hands in front of your chest or you can put them on your waist for balancing. If it is hard for you to keep balance you can start by holding to a wall or a chair.
    4. Start swinging briskly the forward leg back and forth by concentrating and trying to move the leg with the butt muscle.
    5. Make 10 to 20 repetitions.
    6. Repeat the same move with the other leg.
    7. Make at least 3 series with each leg.
  7. BridgingExercises for tight bottom - bridging | LuckyFit
    1. Get in starting position – lay on your back with bent legs making sure your knees and toes are turned out, your arms are put straight with palms turned to the floor.
    2. Lift the torso upwards while the knees remain bent at 90 degrees and when reaching the highest point of the lift tighten your butt muscles.
    3. Slowly return into starting position and shortly before reaching the floor lift it again and tighten the butt.
    4. Make 3 series of 10 to 20 repetitions each.
  8. Leg swings with bent knee
    1. Get in starting position – get down on your knees and hands, the so called four-base support.
    2. Knees are at hips width and the palms of the hands are at shoulder width.
    3. Lift slightly the right leg of the floor and place it on the outer side of the left leg knee.
    4. Lift and straighten the right leg briskly on the right and upwards.
    5. Repeat the exercise by bending again the right leg, placing the right knee on the outer side of the left one and briskly lifting the leg upwards and on the right.
    6. Make 10 to 20 repetitions.
    7. Repeat the same move with the other leg.
    8. Make at least 3 series with each leg.
  9. Leg swings with bent knee to the elbow
    1. Get in starting position – get down on your knees and hands, the so called four-base support.
    2. Knees are at hips width and the palms of the hands are at shoulder width.
    3. Lift slightly the right leg of the floor, get it close to the left elbow and arch the back upwards like a cat.
    4. Lift and straighten the right leg briskly backwards and upwards.
    5. Repeat the exercise by bending again the right leg, getting it close to the left elbow and arching the back upwards.
    6. Make 10 to 20 repetitions.
    7. Repeat the same move with the other leg.
    8. Make at least 3 series with each leg.
  10. Prone Leg Lift
    1. Get in starting position – prone position with arms stretched forward.
    2. Knees are at hips width and the palms of the hands are at shoulder width.
    3. Lift the right leg of the floor simultaneously lifting the left arm straight upwards.
    4. Release and lift left leg and right arm.
    5. Make sure to twist the back in the waist area and to activate the butt muscles.
    6. Make 10 to 20 repetitions with each leg.
    7. Rest for few seconds up to one minute.
    8. Make 3 more series of 10 to 20 repetitions each by raising simultaneously both hands and both legs.
  11. Wall squat
    1. Get in starting position standing at the wall.
    2. Feet are at hips width.
    3. Slowly slide the back along the wall simulating sitting on an imaginary chair by bending the knees until they reach a 90 degrees angle.
    4. Stretch the arms straight forward at shoulder height, parallel to the floor.
    5. Hold in this position between 15 and 30 seconds;
    6. Make 5 – 10 repetitions.

Exercises for butt - wall squat | LuckyFit

In order to achieve the desired results perform the exercises regularly at home; the consequence is irrelevant, what matters the most is to be persistent! It is best to try to train at least 3 times a week for about 20 minutes.

If you still feel insecure and wish to be consulted by specialists regarding the technique to perform the toned butt exercises we will be honored and happy to invite you to join the big Lucky Fit Family! Choose your program and benefit of the excellent knowledge and extensive professional experience of our team.

We guarantee a personal approach and personalized care and attention!

You will leave purified and revived and also confident in applying at home everything you have learned and the ways to effectively perform the toned butt exercises, among many other things!

Looking forward to see you!