How to: Tone Your Booty
Tone, tighten and lift that booty! In addition to our Summer Arm series, the next area I get asked about the most is how to target the booty area. Well, Siwicki Fit Fam, I’ve put together three simple moves for you to get that butt in shape!
The key to a butt workout is not just squatting like it's hot, but targeting those muscles from different angles
Repeat 12-15 reps per leg and repeat 2-3 times for best results!
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Kneeling Hip Extension
Start on all fours and keep the leg bent at a 90-degree angle and foot flexed, then press your leg up until your knee is in line with hip and parallel to floor. Reverse the movement to return to start.
Bonus! Feel free to add a light weight in the crease of your knee or put on ankle weights.
This move works the Hamstring, Glute (Booty!), and Lower Back.
Fire Hydrant
Similar to the Kneeling Hip Extension move, but instead of moving straight up, move the leg straight out (to the left or right). Try to get your leg in line with your hips.
This move engages the gluteus medius and the core.
Hip Circle
Stand tall with feet at hip-width. Keeping your hands in front of your stomach, pull your right knee up until it is parallel with the floor, then pull the knee out, opening up the hip. Return to the start position and repeat on the other side.
This move works your gluteus medius.
Fire Hydrant Kickback
Taking the Fire Hydrant one move further. Keep your leg lifted and pull the leg in like you are trying to tap your elbow and extend all the way out.
This is a great move to workout the side of your booty and your obliques.
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Fire Hydrant Rainbow
Start on all fours. Open one leg to the side, taping or kicking foot up. Engage abs throughout. The supporting booty side should be working!
Aside from your abs, this move primarily targets the glutes, focusing in on the medium, maximus, and tensor fascia latae, so you can sculpt your butt from all angles.
Kneeling Leg Lift
To round out this series without weights, do a final full leg lift while keeping your leg. as straight as possible.
Again, all about the booty and hamstring.
Double Leg Hip Thrust
Start with your feet flat on the ground, shoulder width apart, and your back and head flat on the ground.
Drive up through your heels, sticking your butt as high as you can into the air, until you feel an intense contraction
Fully engaging your glutes, hamstrings and abs for this one!
Single Leg Hip Thrust
Do the same as you would with double foot, with the exception that you will hold the opposite leg at a 45-degree angle up in the air.
Low Lunge One Leg Tap Up
Staying as low as possible, walk your back foot forward and backward while keeping your front knee bent and stable . Try your best to keep the knee bent in the same position the entire time. Take at least three steps forward and three steps backward.
This move works the quadricep, hamstring, and glute muscle.
Deadlift
Bend at the hips and knees, lowering your torso until it’s almost parallel with the floor.
Allow your arms to hang down in front of your knees and shins. Make sure you keep your back in a neutral position, taking care not to round it. You should lower yourself into position slowly, in a controlled manner. From this position, stand up straight without changing the shape of your back.
This move helps strengthen and tone your glutes, hamstrings and quads.
Booty Drop
Follow the steps of the deadlift, but instead of hinging up from the bottom, bend your knees, drop your butt to the floor for a low squat while keeping weight on your heals and then stand up.
If you successfully keep your weight on your heels and push your butt back, you will feel an intense burn in your glutes.
Try these three exercise 2-3 times four times a week for best results!
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Reaching a plateau in your fitness journey is a common experience, but it's also a call to action to refine your strategy for continued progress. Integrating higher protein intake, focused strength training, and the principle of progressive overload into your routine can significantly impact your ability to move past stagnation. Our fitness classes are specifically designed to adapt to your evolving fitness needs, ensuring that you're always challenged and never plateau for long.