You want to have a rock hard butt that looks amazing in those tight jeans? Well today I have just the workout for you! Getting toned, hard and a great shape to your butt is very possible if you are willing to work for it! This is a great workout and if you have a low fat diet where you are watching what you eat then in no time you will have the booty of your dreams.
Notes About The Workout
Ok so this is not an easy workout! If you want a hard, toned butt that you can crack walnuts off then you need to put in the work to get it. Each exercise that I have for you here today should be done like this. Four sets off 12-15 reps.В This may sound a little excessive, but as well as toning you are also going to be burning some calories as well.
Tone Your Butt: Hip Lifts
All you need here is the floor and perhaps a yoga mat if you do not want to lay on the floor. Anyway lay flat on your back with your knees bent and your feet flat on the floor. Your hands should be flat on the floor by your side. Now lift your hips up until your knees and your shoulders are at a diagonal line to each other. Hold this for 8-10 seconds and then slowly lower yourself down. If you want to be really hard core do this with one leg extended.
Tone Your Butt: Squats With Dumbbells
This is a staple of getting a nice butt, but it will also work those legs as well. Grab a dumbbell in each hand. Not too heavy, just something that is going to give you a little resistance. Stand with your feet shoulder width apart and the dumbbells by your side.В Squat down, keeping your back straight. Think of it as sitting down on a chair. Go as low as you can, but not too low! And then hold it for about five seconds and slowly rise back up.
Tone Your Butt: Dumbbell Step Up
Grab a dumbbell in each hand. You can go a little heavier that the ones that you were using for your squats. Hold the dumbbells by your side and stand in front of a step. Step you right foot onto the step and then the left and stand straight up. Then put your right foot down and then your left. Then repeat. As you get a bit more advanced you can use a higher step and pick up the speed you are doing these at.
Tone Your Butt: Perky Lifts
Get on the floor and get on all fours. Now your knees should be level with where your hips are. Lift up your left leg until it is straight and hold it there for five seconds. Slowly bring your leg back down and then repeat with the other leg. This can be a real tough one to start with so if you cannot hold it for a few seconds just push your leg out and then bring it back down.
Tone Your Butt: Stairmaster
The Stairmaster at your gym is a great way to burn some serious calories, but also really tone that butt. If you do not go to a gym or if for some odd reasons your gym does not have a Stairmaster then you can use any steps, heck you can even use the steps in your home!
You might also find useful this related article:В Five Exercises To Tone Your Butt & Legs