No, really…? What? Seriously…? We don’t want a Booty Call Really do we?
Work your butt for a firmer, fruitier, rounder & more delicious rump to sit perfect & perky in your jeggings…Or Whatever the hell them things are called…. By the way, I’m certainly not one to follow the latest fashion, so if you’re reading this now, hoping for fashion & beauty tips…. Sorry, it’s just not gonna happen.
But if you’re here to find out how to make those fashion items look even better with the perfect arse…. Now that I can help you with!
The butt, derrière, toosh, arse, bottom, or whatever you want to call it, is one of the easiest parts of the body to train. There are quite literally hundreds, if not thousands of variations of exercises you can do to firm up your behind and get those desirable buns of steel. Some people like big bums, some little… But no one likes a squishy or saggy one! Do they?
So, I am going to share with you my top 6 toosh toning exercises that you can do at home on your own with little or no kit! Yep, no gym required. Just you, your backside & the floor!
# 1 – Squats
The humble squat, taking this bad boy old-skool because it just works! There are hundreds of variations of this exercise from narrow to wide stance, sumo squats to hack squats, jump squats to pulse squats, plie to first position and so on.
My favourite all time squat has to be the sumo squat. Low, wide and killer for the glutes. So how do you do the sumo?
Easy! Stand with your feet wider than your shoulders, with your toes pointing outwards about 45 degrees. Push your butt back
behind you, lowering yourself down as low as you can (and I mean AS LOW AS YOU CAN!). Keep your knees in line with your ankles, don’t let them move forwards! Finally, make sure that you keep your upper body upright, use your stomach muscles to help with this! Do two lots of 14-18 reps! Bums away!
If you really want to bang out a shit load of sweat try these variations to add a little spice to your rump righting workouts…
- Single Leg Squat
- Box Jump Squats
- Squat Jacks
- Russian Squat Jumps
# 2 Glute Kick Back
This exercise is so easy, but also so easy to do wrong… So get down on your hands and knees to start with, make sure that hands are palm down underneath your shoulders. Now this is important, hold your tummy muscles as if you were about to cough, then keeping your knee bent, lift one leg so the sole of the foot is facing the ceiling.
Push the leg UP towards the sky as high as you can and then bring the knee towards the floor without letting it touch down. Repeat this move on the same leg for about 20 repetitions, before swapping to the other leg. Do this TWICE on each leg! Don’t cheat though, keep your torso still, don’t arch your back and make sure you push the leg up as high as you can… Remember is you cheat, you are only kiddin’ yourself. You won’t get results from short cuts! 😉
# 3 Butt Clenches
The great thing about butt clenches is you can do them anywhere at any time. Hey guys check me out sitting in the cinema doing my butt clenches… Or Hey sitting on the bus going to work… I’ll do me some butt clenches! Seriously… Anywhere AT ANYTIME!
Butt clenches are simple, we do them all the time. Just tighten up the glutes and squeeze them cheeky cheeks together. Then release! Do about 20 clenches then have a rest… then do another twenty…Remember Anywhere at Anytime! Firm that money maker and let the hot pants get excited about coming out to see the world!
# 4 Oysters or Clams
No, not the seafood version, the laying on your side working that outside thigh version! Oysters are great, as they stretch and work various muscles simultaneously. Including the butt cheeks and the outside thigh! So how do we do them?
EASY! Lay on your side with both knees bent, one leg on top of the other. Keep your feet together and lift the top knee UP towards the ceiling opening the hip, then lower it back down. Repeat this move 15-18 times on each leg and then repeat.
For added muscle burn, as you lift the knee, extend the bottom half of the leg to a straight position that is elevated off the floor. Then bring the feet back to gather before lowering the knee. BOOM… Beautiful butts!
# 5 Bridge with Leg Lift/Lower
Another personal favourite of mine… The Bridge! Serious thing & butt workout right here! Lay on your back with your knees bent
and your feet quite close to your toosh. Start to roll the pelvis up towards the ceiling and lift your back up off the floor. Push up as high as you can without rolling onto your shoulders too much. Clench your buttocks for added push!
Once you reach your highest lift, lift one leg and extend it up to the ceiling. Keep the knee straight and lower the leg down, stopping about an inch or two from the floor before lifting back and returning the foot to the floor. Repeat this 16-18 times on one leg, then repeat on the other leg. Once you have done both legs, go back and start again!
# 6 Curtsey Lunges
Your final Butt Busting exercise is the curtsey lunge. Now if you have spent ANY time with me as a trainer you will know that this is a firm fave of mine. Featuring in most peoples work outs at some point! Mention butt to me and Curtseys will come out to play!
Your curtsey lunge is FAR superior to the standard lunge you see in so many classes (especially for women), toning the inside and outside thigh as well as the arse! So, here’s how to do it.
Start with your feet hip width apart, step one foot backwards and across behind the other leg. Make this move quite large. Once your foot is down, lower yourself in to a lunge, keep your knees behind your feet and your upper body up tall. Raise yourself back you and bring the feet back to hip width apart. Step the opposite foot back and across the other way and repeat the move. You should aim for 24 lunges in total, so 12 on each leg, before having a rest. Then do another set.
So, there you have it. My top 6 Butt bashing exercises to give you the firmer behind that you want. I’d love to hear from you, so if you have tried these exercises, how did you get on? Did you butt ache? Let me know 🙂
And remember, if you enjoyed this blog, please like the post and follow me for more insights into health, fitness & nutrition. You can also follow me on Facebook and Twitter using the “like & “follow” buttons to the right of this page. I am also on Instagram @LmFitness1 and Periscope @LmFitness. Come and join me in my Fitness Adventures.
Have a Butt-Tastic Day!