So you want to lose the loose booty? You want a bum like JLo’s or Pippa Middleton’s (People remember the royal wedding for just one reason!), right? Like the rest of your body, your bum too needs a workout that’s custom-designed for it! If you want it to look alluring, you need to give it attention first!
Though it is right that squats work wonders on your glutes from all angles, they tend to get boring after… ummm… a second! It is because of this that you cannot sustain a tight bum relying on squats alone. Moreover there are numerous variations, which are sure to render the basic squats redundant! Today we have hand-picked 14 best bum exercises, which consists of squats too but in modified avatars! So are you ready to round out the, ahem, bum routine? All the bum workouts on this list are designed by trainers and instructors at the Uplift Studios which is based in New York City. Perform all the bum toning exercises in the given order, and repeat each at least thrice (if not instructed otherwise) to truly feel the burn!
Suggested read: 12 effective exercises to get skinny arms in 3 months’ time
1. Single-leg glute bridge
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For the single-leg glute bridge, lie on the floor on your back. Now bend your knees. Keep your feet as close as possible to your butt. Now extend a leg upwards. When you exhale, squeeze the glutes, pushing the hips as high as possible. Hold that pose for 5 seconds. Slowly lower your hip but don’t let it touch the floor. Perform ten of these for one side without your bum touching the ground. Rest for 10 seconds before you perform the whole thing for the other side.
2. Rainbows
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Get on all fours and keep your knees hip-width apart. Stack your shoulders on your wrists. Now with a toe pointed to the ceiling, extend the left leg behind you, and a little towards the left. Keep your core tight and slowly lower the left leg to tap on the floor. Squeezing your glutes while you lift the leg back to the initial position, this time round, lower it a foot to the right side. Revert to the initial position. This was one rep. Perform 4 reps with each leg.
3. Curtsy lunges
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Stand straight. Now place your feet shoulder-width apart. Keep your hands on the hips. Now keep your hips square and cross the right leg behind you. Step backward and lower the right knee on the floor. Make sure your left knee is directly above the left ankle. Hold the posture for 10 seconds. Now press into the left heel while standing up. Extend the right leg to perform a side kick. This is one complete rep. Perform 10 reps for each side.
4. Heel-lifted squat
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To perform the heel-lifted squat, start with feet hip-width apart from each other. Now lift your left heel. To up the challenge, lift the entire left foot above the floor and extend it in front of you. Keeping your core strong, push the hips back while lowering the butt towards the floor. Keeping your core steady is very important to lend your body the right balance. Make sure your knee does not come out over the corresponding toe. Hold the pose and then press into the right heel as you stand up to resume the initial position. This was one complete rep. Perform 8 such reps for each side.
5. Hip-lift progression
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This is one of the best bum exercises which will relieve you of the tension in your lower back. Bonus point: Your butt too will be toned simultaneously!
Pro tip: Use a cushy mat or else you might hurt the tailbone.
Begin with lying down on your back. Bend your knees. Now extend one of the legs in front of you. Lift your torso above the floor while squeezing the glutes and also the hamstrings. DO NOT overarch the spine. Bring your foot back on the ground and only then lower your hips. Perform 10 lifts for each side.
6. Toe taps
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Lie down on the floor such that you face the ceiling. Now drop your arms on the sides. Lift your feet in such a way that the thighs are at 90 degrees to the floor. Now gradually tap the left toe to the floor and then your right. Keep doing this alternate tapping for 60 seconds. In case you feel a strain on your lower back, avoid bringing the toes all the way down.
7. Single-leg front raises
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This is one of the best bum exercises relying solely on how well you can balance your body.
Stand straight. Now place your feet hip-width apart. Hold a 5-pound dumbbell in both hands. Bending the right leg, raise it 2 inches off the ground. Now extend both the arms in front at chest height. Your palms must face down. Keep the arms straight and then raise the left arm over your head. Hold the posture for 3 seconds. Now return the arms to the chest height. Perform the alternate arm raises 8 times, that is, 4 reps for each arm. Next, switch legs and perform 8 alternating arm reps again!
Suggested read: 10 easy exercises to get rid of an unseemly double chin
8. Squat with kick-back
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This is a powerhouse move! Begin by standing with your legs shoulder-width apart. Now go into a squat bringing the fists toward your chin. Now extend the left leg behind you and your arms forward, at the same time. Revert to the squat. Continue alternating the sides for 60 secs.
Pro tip:
- While squatting, keep your weight on the heels
- When extending the leg and arms, don’t twist your hips.
9. Single-leg squat using a towel
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Begin by standing with your feet together. Now place the right foot on a folded towel. Shift your weight completely on the left leg and keep sliding the towel in the rightward direction. Revert to the initial position. Work each side for half a minute, while keeping the elbows bent and the fists close to the chin. While squatting, the knees should form 90 and 45 degrees with the floor.
10. Dumbbell squats
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Start with your feet shoulder-width apart. Hold on to a pair of 5-pound dumbbells by your thighs. Now squat as if you are sitting on a chair. Make sure you keep your weight on your heels. As you revert to your initial posture, squeeze the glutes. This was one complete rep. Perform 20 such reps if you want it to work. While performing this exercise, make sure the knees don’t pass ahead of the toes. To amplify the challenge, ditch the weights and jump explosively, landing in the squat position.
11. Plié
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The plié is a part of the Brazilian butt-lift workout, and though it may appear simple, it tones more than you can possibly imagine!
Stand straight. Keep your feet a little wider than shoulder-width apart. Your toes must point outwards. Now, bringing the arms in front of you, lower into a squat. Revert to original position and repeat. While performing the plié, make sure your tailbone is tucked under and contracts the glutes. Don’t let the knees go past your toes. Perform the plieé for 2 minutes. You can place an exercise ball between your thighs to make sure that they don’t come closer while you perform the plieé.
12. Clam dig rotation
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Lie down on your right side. Place your head on your right palm. Bend the knees in front to form a 45 degree angle. Hold a 5-pound dumbbell in the left hand. The left elbow should rest on the left side. Now lift both the left leg and the arm towards the ceiling, forming a 90 degree angle with the floor. Hold the dumbbell at the top for 3 seconds and then revert to the initial posture. Repeat it for a minute before switching sides.
13. Sun salutations or Surya namaskar
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This yoga sequence works on the entire body, but is especially beneficial to get a toned butt.
Perform the downward facing dog and the lunges with extra attention. While moving into a lunge from the downward facing dog, you are sure to feel the stretch on the glutes and the hamstrings. The diagram here explains each step distinctly. One salutation is a complete rep. Perform 10 such salutations.
Suggested read: 10 easy exercise tips on how to get slimmer thighs
14. Bear plank leg lifts
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Start with a plank position. Your shoulders must be stacked over your wrists. Bend both the knees. Now with an arched foot, squeeze the glutes. Extend the right foot toward the ceiling. Stretch only as much as possible. Hold the posture for a minute. Now bring the left knee back to its initial posture. Repeat it with the right side.
Squats and lunges are fab, but your butt needs something more than that. It needs a proper workout regime dedicated to it alone. For a sculpted backside, perform these best bum exercises for only 3 months to be surprised by how attractive a shape it takes. This regime is the key to a gravity-defying bum! So, when are you getting started? 😉
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