Most people want a toned butt but may not know how to go about getting one. Squats are very good and popular butt exercises but they can get boring after a while.
Squats are also not feasible for people that have issues like bad knees. Here are some variations from the normal kind of squats that can help you tone your butt.
1. Squat to sumo
Stand with your feet wider than shoulder-width part. Your toes and knees should be pointing forward.
Clasp your hands directly in front of your chest. Bend your knees and bring your hips down in a squat.
Turn your toes about 45 degrees outwards and drop your hips lower.
Stand up and bring your toes to the original position.
2. Rainbows
Kneel on all fours with your knees hip-width apart. Your wrists should also be placed shoulder-width apart.
Extend your right leg and lift it as high as you can with your toes pointed out. Bring it back to the floor. Lift the leg again and cross it a little above your left leg that’s still on the floor.
Bring it back down. Repeat this for about one minute and then switch legs.
3. Curtsy lunges- leg lift
Get in a standing position with your feet hip-width apart. Your hands should be clasped in front of your chest. Move one leg out to your side, then cross it behind you.
Bend your other knee so the knee of the leg you extended can come in contact with the floor.
Straighten the knee and move your leg back to the side. Continue for one minute then you switch the sides.
4. Bear plank leg lifts
Get into a plank position with your wrists shoulder-width apart. Your body should be straight from your head to your toes, bend one knee perpendicularly backwards and raise that leg up with your heel pointed in the direction of your butt.
Go back into the plank position and change the legs.
5. Single leg glute bridge
Lie on your back and bend your knees. Your feet should be close to your butt. Extend one leg and squeeze your gluteal muscles, while lifting your hips and butt off of the floor.
Lower yourself without touching the floor and repeat the exercise. Do this for a while and then switch legs.
