If you want to be able to crack a walnut in half with your buns, then you have come to the right place. Lots of people would love to tone up and get a more firm behind, but when you go to the gym it seems like most of the machines are designed for upper body. Butt (you see what I did there) there are many exercises you can do that really do work your behind and today we are sharing a few of them with you. As a little bonus many of the exercises that work your butt also work your legs as well.
- Stand in front of you chair with your feet, hips width apart.
- Put your arms up in the air and tighten your abs.
- Now slowly sit down on the chair, remember to do it slowly and just before you are about to sit on the chair, slowly come back up again.
- Repeat this as many times as you can to start with and try to build up to 8-19 repetitions and 3 sets.
- Start by standing facing your chair.
- Lift your right leg and place your heel on the chair. Make sure that your left leg is not locked in place.
- Lift your right leg slightly off the chair and let it hover.
- Squat just a little bit with your left leg.
- This is a great exercise, but it can also be a tough one to get the hand of. So to start with just do a couple of reps on each leg until you think you have got the hang of the movement.
Two Thirds Squat Jump
- You do not need the chair for this one, so stand with your feet flat on the floor and your feet also shoulder width apart.
- Lower down into a squat. Now you want to lower your butt until it is nearly level with the back of your knees.
- Now instead of slowly going back up, jump with your hands point up into the air as high as you can.
- When you land from the jump, slowly lower back down into the squat again for the next rep.
- This one not only works your legs really well, but it also gives you a little cardio work out as well. To start with try doing 7 repetitions and 3 sets.
- Stand side on holding the back of the chair with one of your hands.
- Put your heels together and then open your feet into a v position. Your toes should be around 4 inches apart.
- Slowly bend your knees and lift your heels until you feel it pulling on your legs, all the while keeping your feet in the v position.
- Technique can be hard to master on this one so keep practicing. 8 repetitions and 3 sets is a good way to start.
- Lay flat on the floor with your arms by your sides, your knees bent and your heels digging into the floor.
- Lift your butt off the floor until you back is making a straight line. This is as high as you want to go.
- Hold this position for a second and then slowly go back down to the floor.
- To start with try doing 10-12 repetitions and 3 sets.
You also might be interested in this related article: Four Great Exercises To Tone Those Abs