Many lower body exercises tend to focus on the thighs and hams. Mostly, these exercises also help to work out on the buttock muscles. Mentioned below are various exercises for buttocks, which when followed regularly will greatly help tone your glutes and simultaneously workout on your thighs and hamstrings too. So, follow these exercises at least twice a week to get a firmer and more toned buttock.
Given below are the top 2 cardio exercises. These exercises after a warm up can be done for 20 – 30 minutes, then followed by strength training exercises, and finally for cool down follow stretching exercises.
Running: Start with a short jog and then start running. Running workout can be done on a treadmill, or in a park, or you can simply do rounds around the house. It is easy, helps to reduce stress, and is great for the butt. Also, it will help you burn the additional calories.
Kickboxing: Kickboxing tones up your entire body, but especially the lower half. Also, you will be building a lot of strength with kickboxing. Apart from these two workouts, other good cardio exercises are step aerobics, bicycling, and climbing.
After you are done performing with the cardio exercises, rest for 2 minutes and then perform these strength training exercises to tone your buttocks. Perform 20 reps and two sets, make sure you take a 2 minute rest between each set.
Squats: Squats are classic exercises to tone thighs and buttocks. Stand straight with your feet together and keep your hands straight out in front of you. Then slowly lower your body, as if you are sitting in a chair. Hold for a few seconds then go back to the starting position.
Lunges: To perform this exercise stand with your feet at shoulder-width distance. Then step with your right foot and keep your hands straight in front of you. Now, lower your body but don’t let your knee touch the ground. Then go back to starting position, this was one rep. After you are done with the right foot, perform with the left foot.
Glute Kickback: To perform this workout, place a mat on the floor. Then get down on all your fours and keep distance between legs and distance between your hands. Now slowly raise your right foot in the air so that there is a 90 degrees bend. Then lower the foot till it is horizontally in line with the torso. Then again raise the feet. This way perform 20 reps and switch the foot. This is one set. Repeat for next set.
After the exercises are done, here are two easy buttocks exercises that will help you to stretch the butt muscle. Perform each stretch for a reverse slow count of 10 seconds, and do 3 reps in total.
Hamstring and Buttock Stretch: Lie down on the mat and bend your left leg, slowly bring your left knee towards your chest and hold it close to your chest. Repeat for the other leg.
Butt and Back Stretch: Lie down and put one leg over the other, and bend and balance your knee in the air. Now, place the opposite arm over the leg and stretch. Repeat with the other side.
Make sure you are following a healthy diet too so that the body gets all the necessary nutrients it requires. Also, drink plenty of water to keep yourself hydrated and get adequate rest, which is 8 hours of sleep daily to maintain optimum health.