Top 10 Awesome Exercises to Tone Your Butt And Relieve Tension In Lower Back

- in Diet and Weight Loss
248
0

Hip-Lift Progression

This is an awesome way to relieve tension in your lower back and work your butt at the same time. (A cushy mat will keep your tailbone from crying afterward.)

Do it:

  • Lie on your back with your arms at your sides with your knees bent and your feet on the floor.
  • Lift your hips toward the ceiling. Hold for 1 count, and then lower back down.
  • Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of motion. Be careful not to overarch your spine.
  • To make this exercise more difficult, extend one leg at the top of the lift. Keep your thighs parallel and hold the lifted position for about 5 seconds.
  • Keeping your hips up, place your foot back on the floor and then lower your hips.
  • Repeat this exercise for 30 seconds; switch sides and do the move for another 30 seconds on the other leg.

Toe Taps

The, um, lower, looser part of my butt takes a beating from this move. Thankfully.

Do it:

  • Lie on the floor with your arms on your sides.
  • Lift your feet, bending both knees to 90 degrees so your thighs are perpendicular to the floor.
  • Now slowly and quietly tap your left toes to the floor, then your right.
  • Alternate tapping feet for one minute.
  • If you feel any lower back pain, don’t bring your toes all the way down.
Balance! A solid thigh stretch! Glute tightening! This is a multi-reward move that requires less coordination than you might think.

Do it:

  • Stand with your feet hip-width apart, holding a 5-pound dumbbell in each hand.
  • Bend your right leg and raise it about 3 inches off the floor.
  • Extend both arms in front of you at chest height and your palms facing down.
  • Keeping your arms straight, raise your left arm above your head and hold for 3 counts, then return to chest height.
  • Continue alternating arm raises until you’ve done 8 total, 4 reps on each arm.
  • Now switch legs, doing 8 more reps standing on your right leg

Squat with Kick-Back

You are strong. Your quads and butt are toned (okay, getting there). You will not fall as you attempt this powerhouse move.

Do it:

  • Stand with your legs shoulder-width apart.
  • Sit back to a squat, bringing your fists close to your chin.
  • Then bring your left leg straight behind you while extending your arms forward.
  • Return to the squat position, then repeat on the other side.
  • Continue alternating sides for one minute.
  • As you squat, remember to keep your weight back on your heels.
  • When extending the leg behind you, keep your hips square — don’t twist them toward the side.

Single-Leg Squat with Towel

This targets that messy undies spillover area between the very back of your bum and the lower part of your hips. You don’t have that? A double scoop for you then, fitness queen.

Do it:

  • Stand with your feet together and place your right foot on top of a folded towel.
  • Shifting your weight to your left leg, slide the towel out slowly to your right.
  • Then slowly return to the start position.
  • Work this side for 30 seconds, keeping your elbows bent and your fists together near your chin.
  • When you squat, your left knee should bend between 45 and 90 degrees.
  • After 30 seconds, switch legs and do the squats and slides for another 30 seconds

Dumbbell Squats

A simple way to kick off even a quickie workout, these squats are powerful little moves. Over time, increase reps and dumbbell weight to amp them up.

Do it:

  • Start with your feet shoulder-width apart and 8- to 10-pound dumbbells by your thighs.
  • Squat down as if you were going to sit in a chair, keeping your weight over your heels.
  • Squeeze your glutes as you return to the start position.
  • Do 15-20 reps.
  • As you continue, keep the weight in your heels, making sure your knees do not pass forward of your toes.
  • For a bigger challenge, try it without the weights, jump explosively, and land in the squat position.

Facebook Comments

You may also like

THIS IS THE CORRECT WAY TO USE BAKING SODA TO BURN FAT FROM YOUR BACK, ARMS, THIGHS AND BELLY

We all know that baking soda is one