1. Forward Bends and Kicks
Stand with your feet together, arms at your sides. Then bend forward while raising one leg behind you, and stretch your arms out in front of you for balance. Whew! It may not sound difficult, but this is one exercise for your butt that’s surprisingly tough! Repeat 10 to 12 times.
2. Single Leg Lift
Start by standing straight with your hands on your hips. Keeping your legs as straight as possible, and without pointing your toes, slowly lift one leg in front of you, holding it there for fifteen seconds. Slowly lower it, then switch to the other leg. Repeat 12 to 15 times.
3. Standing Diagonal Kicks
Stand straight with your hands on your hips. Slowly raise one leg diagonally, behind you (not directly behind you). Hold it there for ten to fifteen seconds, then slowly lower it. If you need to, you can place your hands on the back of a chair for balance.
4. Single-Leg Squat
Stand straight up, with your hands in front of you. Kick one of your legs to the side, then slowly lower yourself down to a 90 degree angle be bending your other knee. You might need to prop your side-swept leg on a pillow or rolled towel.
5. Simple Bridge
Lay flat on your back with your arms flat at your sides. Lift your hips into the air, keeping your arms flat but bending your knees. Hold the position at least 15 to 20 seconds, longer if you can. Repeat 12 to 15 times
6. Plank
Prop yourself up on your elbows, stomach down. Push yourself up on your toes, stretch out, legs straight, and hold this plank position as long as you can. Can you do it for a minute? Two? Let’s find out, and exercise your butt the same time!
7. Buttocks Pinches
Buttock pinches can be a good workout! Start by standing tall, with your feet together. Raise yourself on your tip-toes, then “punch” your butt together, hold for five seconds, then lower yourself back down. It’s also a good calf workout!
8. Side Lunges
A side lunge is very similar to a front lunge, only instead of stepping directly forward with one leg, you’ll go forward and to the right (with your right leg) or left (with your left leg). Whew! It’s hard to keep your balance!
9. Back Lunges
Again, these are very similar butt exercises to the front lunge, only (you guessed it!) instead of stepping forward, you’ll step backward. You might have to do these a little more slowly than the front lunges to avoid a fall, at least at first.
10. Squats
These are my own favorite exercises for my butt. Stand with your hands and arms straight in front of you, then, keeping your back straight, squat as though you’re going to sit in a chair behind you. Stop when your thighs are level with the ground, and your knees are bent at a 90 degree angle. If it helps, you can lean against a wall to keep your balance.
11. Leg Lift
Lie flat on your back with your legs straight, and raise one leg straight in the air. Try not to bend your knee! Then, with your arms and hands flat on the ground, raise your hips off the ground. Hold for five seconds. Repeat ten to fifteen times with each leg. Feel the burn! This is one exercise for your butt you’ll feel right away! It also helps strengthen your core.
12. Scissor Kicks
These are a Jane Fonda classic, but they work! Lie on one side, all straight, propped up on one elbow. Lift your outside leg slowly, keeping both legs straight. Hold it in the air for 15 seconds, the lower your leg. Repeat 15 times one each side.
