Time to pull out old jeans: butt exercises (TOP 5)

When we embark on regular exercise, mostly we aim for better fitness and body firming. Among problematic parts usually belong belly and butt. About what to do for flat tummy we already said something. This time we decided to focus on butt exercises. These simple 5 exercises you can adapt to your level thanks to aids and you can vary them as much as you wish.

Besides butt exercises found in this article, effective is also regular running on flat and even better on stairs, hiking, brisk walking, well and of course trainings with professional like for example tabata, during which you burn much more calories than during other exercises.

Effective butt exercises

1. Kickbacks

This exercise is excellent for toning thighs and lower part of butt. Start in so-called table top position on four - more precisely on knees and elbows. Kick out alternately right leg and left leg bent in knee. Repeat 20 times and switch leg. Whole exercise you can repeat 3-4 times.

2. Donkey kicks with weight

Butt exercises again start in table top position. This time on palms with straight arms. If you have leg weights available, you can use those or dumbbells, which you place into pits under knees. Hold leg in 90-degree angle and lift. Foot is in so-called flex. Repeat 10 times on each leg, then switch. You can work with various weights, depending on what you manage.

3. Pelvic lift

You surely know pelvic lift, this time we spice it up - you will hold one leg straight upwards while lifting. Lay on back, bend legs, lift butt and at same time pull yourself by foot. Repeat these butt exercises 8-12 times with one leg up, then switch.

4. Clamshells

Good exercise not only for butt, but also inner thighs. For even better effect we recommend doing this exercise with band - rubber. Those have various loads, so you can choose one that suits you and possibly add over time. Pull rubber on thighs, above knees. Lie on side, support yourself with elbow of one arm, other you can place freely in front of you. Bend legs in knees and slowly move upper leg away from lower. Feet remain connected. Repeat these butt exercises 20 times on one side and then switch.

5. Squat

Squat is basis not only of beautiful butt and legs, but also strong core. If you use also load, dumbbell or kettlebell with this butt exercise, you engage arms too and sweat more. Legs should be spread about hip width, hold weight in front of you and with straight back do 10-15 squats. Then take few seconds pause, do another set, repeat 4-6 times. Not sure if you have correct technique when squatting? Learn it in few minutes with our trainer Lucka Medeková - this is how squat is done correctly as effective exercise not only for butt.

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