Attempt a Side Lunge.
The side lunge tones the inner thighs while also targeting the glutes on the outside of the hips.
- Bend one knee from a wide stance.
- Maintain a straight line from the floor with the shinbone under that knee.
- Use a shorter perspective if the knee is inside the foot.
- Slightly lean forward.
- Place your hands in a position that will aid with balance.
Leg Lift: On the Ball
Leg lifts performed while balancing on an exercise ball enhance your shoulders, abdomen, and glutes. Lift both legs simultaneously as you grow more fit for a more difficult, beautiful-butt exercise.
Maintain proper form by keeping your abs firm and your back flat. As you elevate one leg, tighten your glute muscles. When you’re just starting, a few inches will suffice. Make sure you’re not using your lower back muscles.
Hip Lift: On the Ball
This little action targets the gluteus maximus, the body’s biggest muscle. Avoid using your back muscles; instead, focus on your glutes.
Form: Knees should be bent 90 degrees and feet together. Squeeze the glutes and lift the thighs off the ball slowly. The aim is a 2-inch movement that is tiny and controlled.
Bridge Work on the Floor
This old favourite works the glutes, hamstrings, and hips all at the same time.
Start on your back with your knees bent and your feet hip-width apart. From the tailbone, slowly pull your spine off the floor. As you do this, tighten your glutes and hamstrings. Hold for a few seconds after your body has created a long, diagonal line from shoulders to knees. Then slowly lower yourself.
Leg Raises to the Side on the Floor
The gluteus medius and minimus, two minor muscle groups in the buttocks, are targeted in this technique.
While resting on your side, lift the top leg. Maintain a straight torso and stacked hips. Both of your knees should be facing forward. Turn the upper portion in from the hip to train slightly different muscles.
Work on the Floor: Dirty Dog
The “fire hydrant” was the name given to this bottom builder in 1970s fitness videos. It works out two of the buttocks’ muscle groups.
Maintain proper form by keeping your legs hip-width apart and your hands just beneath your shoulders with elbows straight. Maintain a neutral back with minimal drooping or arching by gently stiffening the abs. Raise one knee slowly. Bring the leg toward the body, then away, by rotating the hip.