You don’t have to be a slave to the gym to get a strong , tight butt. You can perform simple butt exercises without a gym membership or a piece of workout gear. Since you don’t need anything but the weight you already carry around there’s nothing stopping you from doing these butt exercises at home or even at work.
Wiggle Walking
Wiggle walking may sound like an annoying new dance, but it’s actually a simple butt exercise that can help you tighten your tushy. The name is a little funny and doing the exercise looks a little funny, but it works the glutes like nothing else. You might not immediately feel your butt working, but keep “walking” and the burning muscles will follow.
Starting position: Sit on the floor on one side of a room or in an open area. Extend your legs straight in front of you. Sit up straight and squeeze your abs. Cross your arms on your chest.
Action: Slowly “walk” backwards one hip at a time. Focus on holding your butt muscles tight and using them to pull your body along the floor. Use as little momentum as possible by preventing your hips from rocking more than absolutely necessary. Think of gliding along the floor instead of lifting your hips as you “walk.”
Table-top Hip Extensions
Table-top hip extensions work the butt muscles from the table-top position, which is a yoga term for being on your hands and knees with your back flat. The position somewhat resembles a table with four legs.
Starting position: Get into table-top position with your hands shoulder-width apart. Your thighs and arms are perpendicular to the floor.
Action: Slowly lift your left knee back and up toward the ceiling. Do not straighten your leg or allow your left hip to raise upwards. Return your left knee to the floor to complete one hip extension. Perform 8 to 10 with each leg.
Reverse Extensions
Reverse extensions are a well-known butt exercise that is also sometimes called reverse back extensions. The lower back muscles do get some work, but the glutes are the primary target of the exercise. Unlike wiggle walking and table-top hip extensions, this exercise works both butt cheeks at the same time. It’s a good idea to do the other butt exercises first because they ensure that each side of the glutes is warmed up and working.
Starting position: Lie face down on the floor, resting your forehead on your hands or with your arms resting on the floor next to you. Touch your legs together.
Action: Lift your legs as high as you can toward the ceiling without arching your lower back or causing strain. Keeping your abs squeezed tightly helps to protect the lower back and prevent arching. Lower the legs back to the floor, and then repeat up to 20 times. You may find that only a few reps are enough in the beginning.
These butt exercises are excellent for strength training, but no strength training eliminates fat. If you need more than simply strength and toning, try cardio exercises like stair stepping and hiking or running up hills to both work the glutes and burn calories.
