Butt Toning

This workout comes from an article I did for a national workout magazine. For pictures illustrating the exercises, click here to load the article in a new window.

Stretching

Lying on your back on a mat, pull your right leg up toward your chest. For this stretch, keep the back of your head on the mat if possible, but don't strain. Hold an easy stretch for 30 seconds. Repeat, pulling your right leg toward your chest. Be sure to keep your lower back flat. To increase the stretch in your buttocks, reach under your leg and behind your knee. Slowly, pull your knee towards the opposite shoulder until you get the right stretch. Keep both shoulders flat on the floor. Hold for 15-25 seconds.

The Routine

1. Squats (4-5 sets x 8-12 reps)
   Place a barbell across the trapezius and rest your hands on the bar, either side of the shoulders. Your feet should be positioned slightly wider than shoulder width. On descent, keep your back flat and straight and keep your head up. Lower yourself until your thighs are parallel to the floor. Breathe before descending and exhale as your legs straighten. Always use a belt.
    
2. Lunges (3 sets x 10-12 reps)
   Placing barbell across the trapezius or holding dumbbells in each hand, lunge forward by stepping out one leg at a time. The knee of the opposing leg should touch the floor. Step back to the original starting position and lunge with the other leg. Your lunges should be at least one meter in length in order to affect the gluteal muscles.
    
3. Leg Kick Backs (3-4 sets x 20-25 reps)
   Place your hands against your sides or hold onto a solid support. While keeping the leg straight, kick one leg at a time directly back to an approximate 250° angle. Move your leg back to the original position and continue the movement until 20-25 repetitions have been completed. Alternate legs. While kicking back, emphasize the rear gluteal muscle.
    
4. Butt Squeezes (3-4 sets x 30-35 reps)
   Lie on your back with knees bent and ankles in close to the glutes. Push your hips up to the ceiling as far as they can go and squeeze both glutes at the same time. Return to the original seated position. Keep the movement constant and rhythmic. Lift, squeeze and sit, lift, squeeze and sit, etc.

Have fun getting your buns in shape. If you have any questions or just want to tell me your progress, contact me.