Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don’t need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can’t do an actual workout, get more active throughout the day in simple ways by taking the stairs instead of the elevator or revving up your household chores.
This is an awesome way to relieve tension in your lower back and work your butt at the same time. While it’s true that squats can work your glutes from every angle, they get pretty boring after. It’s why you really can’t sustain a tight tush on squats alone. Besides, there are plenty of variations which, when performed together, could put the basic squat out of business. Here is some exercise you can do in your gym time. Just try, exercise and be fit.
This move is a modified bridge and targets the glutes. How to do it: Lie on your back with knees bent and facing up. Plant your heels into the floor and lift the toes toward the shins. Raise the buttocks off the ground until your back forms a straight line from the knees to the shoulders. Hold for 1 second before lowering down. Repeat for 15 reps.
Begin with your feet hip-width apart and your left heel lifted. For an extra challenge, lift the whole foot off the ground and extend your leg in front of you. With control, push your hips back as you lower your butt toward the floor, bracing your core to help you balance. Don’t let your standing knee come out over your toes. Pause, then press into your right heel to stand up into the starting position. That’s one rep. Repeat for 45 to 60 seconds before you switch legs.
Pivoting Curtsy Lunge
This move works the quads, hamstrings and glutes. How to do it Begin with feet shoulder-width apart and the arms at your sides. Take a large step backwards with your left leg and cross it diagonally behind the right leg. Meanwhile, extend your right arm out to the side and swing the left arm across the hips. Hop about 2 feet to the left and come back to the beginning stance. Repeat with the other leg that’s one set. Do 3 sets of 20 reps.
Low Lunge Hover
This standing move works both the legs and butt. How to do it: Stand with feet hip-width apart before stepping your right foot back and lowering into lunge stance with the left knee over the ankle. Bring your arms over your head and hinge forward from the waist. Lower the chest forward toward the thighs as your arms reach forward. Lift the right leg while straightening the left. Hold for 3 breaths before returning to the starting lunge position. It is very important to switch legs and repeat.
This yoga move can tone your legs and butt too. How to do it: Stand with the feet together, and lift up the left leg with a pointed toe, putting your body weight onto the standing, right leg. Continue to lift your leg and drop the head and torso so they form a straight horizontal line from head to toe with the arms at your sides. Engage your core and make sure the left thigh, hip and toes are aligned. Remain facing down and keep your back as straight as possible. Ensure your right knee doesn’t lock and center the weight on the middle of the foot. Hold for 5 breaths and then slowly return to standing. It is important to switch legs and repeat.
Single Leg Glute
Lie on your back with your knees bent and your feet flat on the floor near your butt and hip-width apart. Keeping your knees in line, extend one leg. On your exhale, squeeze your glutes and push your hips up toward the ceiling as high as you can go. Pause, then lower until your butt hovers right above the floor and repeat without touching the ground.
Hydrants With Leg Extension
Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders. Lift your left knee toward the ceiling, then extend the left foot straight out to the side. Pause before you bend your knee again and bring your leg back to starting position. Repeat for 45 to 60 seconds on the left side before you switch to the right. It is important to switch legs.
This move works the quads, hamstrings, and glutes. How to do it Begin with feet shoulder-width apart and the arms at your sides. Take a large step backwards with your left leg and cross it diagonally behind the right leg. Meanwhile, extend your right arm out to the side and swing the left arm across the hips. Hop about 2 feet to the left and come back to the beginning stance. Repeat with the other leg, that’s one set. Do 3 sets of 20 reps.
Two-Thirds Jump Squat
Ready to work your quads and hamstrings? This move will really do the trick. How to do it: Begin by standing with feet shoulder-width apart, arms at the sides. Lower the body into a squat, going two-thirds of the way down. Immediately jump straight up with your arms pointed up toward the ceiling. When you land, go right back into the next rep. Do 3 sets of 20 reps each.
Single Leg Dead Lift
Lie on your back with your knees bent and your feet flat on the floor near your butt and hip-width apart. Keeping your knees in line, extend one leg. On your exhale, squeeze your glutes and push your hips up toward the ceiling as high as you can go. Pause, then lower until your butt hovers right above the floor, and repeat without touching the ground.