Top 10 Butt Exercises

Hey dolls! Today I wanted to give you guys a quick home workout you can do to tone your booty! It's such an important muscle to work not only for the *ahem*... visual... but to be stronger during everyday activities! A strong booty is great for so many things including a stronger back and an easier time going up steps... plus who wouldn't want a derriere like this?!

1. Stand with feet hip-width apart and, for added intensity, hold weights at shoulder level or at your sides.
2. Bend the knees, and lower into a squat, keeping the knees behind the toes.  Imagine that you're sticking your butt out behind you, but keep the torso upright and contracted.
3. Press into the heels to stand up.
4. Repeat for 2-3 sets of 8-16 reps

1. Stand in a split stance, with feet about 3 feet apart. You want both knees to be at about 90-degree angles at the bottom of the movement, so adjust accordingly.
2. Hold weights in each hand (or place a barbell behind the neck) for added intensity.
3. Bend the knees and lower the back knee toward the floor, keeping the front heel down and the knee directly over the center of the foot.
4. Keep the torso straight and abs in as you push through the front heel and back to starting position.
5. Don't lock the knees at the top of the movement.
6. Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.

1. Stand behind a 15-inch platform or step, weights in hand.
2. Place the right foot on the step, transfer the weight to the heel and push into the heel to come onto the step.
3. Concentrate on only using the right leg, keeping the left leg active only for balance.
4. Slowly step back down and repeat all reps on the right leg before switching to the left.
5. Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.

1. Start on your hands and knees, with your shoulders directly over your hands and your hips over your knees
2. Tighten your abdominals and keep them engaged throughout the set.
3. Lift your left leg into the air until the sole of your shoe is facing the ceiling and your thigh is parallel to the floor.
4. Slowly lower the knee until it’s hovering just above the floor, then lift and lower eight times.
5. Switch legs. 
6. Do 3 sets of 15. 

1. Using dumbbells of 10-15 lbs hold the weights in front of the thighs. 
2. Tip from the hips and lower the weights as low as your flexibility allows. 
3. Keep your back flat or with a natural arch and make sure you keep the abs contracted to protect the back. 
4. Squeeze the glutes to raise back up. Do 2-3 sets of 8-12 reps.

1. Lean your back against a wall, making sure that your whole back is touching the wall. Your feet should be about two feet from the wall and about shoulder-width apart from each other.
2. Slowly slide your back down the wall until your thighs are parallel to the ground. Aim for a 90-degree angle.
3. Keep your weight in the heels of your feet and make sure your knees are behind your toes. You should be able to tap your toes.
4. Keep your back flat against the wall. If it starts to arch, slide up until the small of your back is touching the wall again.
5. Lift right leg for 30 seconds, then switch and lift left leg for 30 seconds.

1. Lie face up with your knees bent, feet hip-width apart and arms by sides with palms down. 
2. Slowly lift your hips off the ground until you form a diagonal line from knees to shoulders. Try to keep your abs tight as you lift your hips higher. 
3. Raise butt as high up as you can, keeping your glutes squeezed tight. 
4. Hold for a 5 count and lower back down to mat.
5. Repeat for 60 seconds

1. Start in a squat position with knees softly bent.
2. Jump up, lifting legs as high as you can off the ground. As you fall down, drop all the way to the floor.
3. You should be in a deep squatted position with knees pointing slightly outward and your hands on the floor. 
4. Repeat the jumping motion without breaking up the movement for 60 seconds.

1. Assume a wide stance with your legs two to three feet apart, toes turned out. Place your hands on your hips.
2. Push your hips back and lower your body until your thighs are parallel to the floor.
3. Hold for a few seconds, and then slowly push yourself back to the starting position. That’s one rep.
4. Repeat for 10 reps.

Go on a walk and try to find some hilly areas. Emphasize your glutes and focus on them during the uphill periods. If you're feeling ambitious you can even do some uphill lunges! 

I have to say, I did these and I really felt the burn but it was NOTHING compared to Brazil Butt Lift. Those DVD's scorch my buns in a way I've never felt before LOL. So glad I have Leandro!

^Goal booty^