Exercises To Tone Your Up Your Butt

Packing on some unwanted weight back there and looking for some exercises for butt toning to help firm everything up? Well, you're in the right place because I'm about to profile 3 of the absolute best butt toning exercises. Before I get into it though, I feel as though I should take a minute and cover a few of the basics that you need to know if you're trying to lose weight.

The first thing I'd like to point out is the fact that you can't spot reduce. Meaning, you can't perform a few butt toning exercises and expect to lose fat off your butt specifically. It doesn't work like that. Rather, when you lose fat, it comes off your entire body, not just an isolated area - but that's not necessarily a bad thing.

I also feel as though I should point out the fact that in order to shed the body fat required to have a nice, firm backside, you have to have your eating habits in check. And by that, I mean you should be eating frequent, balanced, nutrient dense meals throughout the day. Refer to the link below for guidance on how to do so. So now, let's get into the..

Exercises For Butt Toning

Smith Machine Lunges: Lunges in general are an excellent way to tone up your backside but the addition of the smith machine provides some additional stability so you can implement a few more complex variations. To place more emphasis on your buttocks, I recommend that you position your back leg atop a flat bench. The altered position will draw additional recruitment from the buttocks. Try it, you'll feel what I'm talking about after only a few repetitions.

Glute Kickbacks: Your glutes - which is the technical term for your buttocks - are responsible for extending your leg at the hip. So, to strengthen and tone them, it only makes sense that you should perform that motion against resistance. The glute kickback exercise is a great way to accomplish this. To perform it, you simply get down on your hands and knees, and kick one of your legs back.

You can adjust the resistance by straightening and bending your leg. When your leg is straight, there's more involvement from the hamstrings which theoretically, would make the movement easier. However, the straighter your leg, the more resistance that will be added. I find that the best position to maximize the contraction within the buttocks is just a slight bend at the knee. This will reduce the involvement of the hamstrings to an extent while still providing the resistance that you need.

Barbell Squats: This is a no brainer. Most people know about the squat exercise and the benefits of performing it. And for those who don't, you simply place a barbell across the back of your shoulders and squat down as if you were sitting in a chair. Be sure to keep your back straight, push your bum out and ensure that your knees don't drift over your toes during the descent.

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