3 Top Butt Toning Exercises

Hey, it's Ben Greenfield. You know, I hear from a lot of people that they're not too happy with their butt. And so today I'm going to show you some butt exercises. Three of them. I'll show you a beginner twist on the exercise and a more intermediate advanced twist. And of course, like many of the exercises that I teach, you can do these anywhere. The first one is the bridge. You get down on the ground and you're in this position called the bridge position. You basically push your hips up towards the sky and bring them back down. This would be the beginner version of the bridge. For a more advanced version, take one leg, elevate it towards the sky, and bridge with just one leg. And for a super advanced version, take a ball, put it underneath your heels, and push your hips towards the sky with both legs or with just one leg. So that's exercise number one. And for any of these, you would want to do enough reps until you actually feel a pretty good burn. Now, the next exercise is called a kick out. I'm going to go back down to the ground for this one and get into a crawl position. For the kick out, I simply kick out behind my body, getting my heel at least level with my back, and come back to the beginning. Now you can make the kick out harder with an elastic band. I like to use something called a gym stick for the kick out. You can find a gym stick just about anywhere, including BenGreenfieldFitness.com there's my shameless advertisement. But what you do is you put a loop of the gym stick on each foot. And you can see here that what I'm going to do is twist it to increase resistance.

And then I get down to the ground, put the gym stick in front of me, and now I kick out, pushing against the resistance. We'll move that stability ball out of the way. Pushing against the resistance of the gym stick like so.

Makes it a lot harder. You'll fit a lot more in your butt. And then the last exercise is a lunge. And lunges are one of the best functional exercises, not only to become a better athlete, to move better, but also to work your butt. So the way you do this is you start with both feet together. You simply step back and forward, and of course, you can hold a weight as you do this version of the lunge, which is called a reverse lunge. The other thing that you can do if you don't have access to weights, is turn it into a jump lunge. And this would be the more advanced version of the exercise. I start down in this position, rather than just lunging forward. I jump and switch legs. Jump and switch legs. And as you do that plyometric version of lunge, you're going to feel it even more. So those are your three exercises. The bridge, the kick out and the lunge. If you put all three together and do that entire routine two to three times a week, you're going to see a huge change in the way your butt looks.