NEW BOOT-CAMP BUTT WORKOUT

1/ Shape the butt of your dreams, one crack at a time.

We love a good boot camp course.

Why? Not only do these classes add variety, style, and intensity to your fitness workout routine, they can also be modified to fit any fitness level.

This means that you and your best friend can work out together, regardless of your respective abilities, which is great because working out with a partner has been shown to increase the likelihood of sticking to a routine.

Today's class is a lower body boot-camp workout designed to firm and tone through a three-level training system.

You will be guided through each round from easiest to most difficult, but feel free to adapt to the level that best suits your skills.

As for equipment, all you'll need is a tubular resistance band; an exercise mat is optional.

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In this fitness workout

Perform 3 sets of the following exercises, 8 to 12 repetitions each. Each set becomes progressively more difficult.

• Side step with tap
• Hip flexion
• X-shaped curvilinear slot
• Alternating Leg Kickbacks

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3/ High Intensity Interval Training Fitness Class

7 Minute HIIT Series

The combined Yoga-Pilates class that sculpts men's buttocks

This quick bodyweight workout will give you a killer butt and core.

Reap the rewards of working multiple muscles at once.

If you are looking for a quick and easy workout to get strong and lean, Our FASTBURN™ will help you sweat in the best way possible. In this gym program we offer you bodyweight movements that work several muscles at once, while focusing on the areas where his students always ask for help: the glutes and the core!

4/ The workout only lasts 20 minutes and does not require any equipment.

Start with a warm-up with a step tap reach, toe raises, jumping jacks, arm circles/shoulder rolls, hip rolls, and hamstring curls.

The main circuit starts with a basic squat, a split squat, and a plié squat, followed by a standing oblique crunch, a basic crunch, and a bicycle. Keep your heart rate up with the single-leg reverse lunge with high knees, the arc lunge, and the lateral lunge.

Challenge your core with a front plank, left side plank, and right side plank. Repeat the main circuit one more time. Rest with a runner's lunge, hamstring stretch, triangle pose, and a few deep breaths.

5/ The 10-Minute Lower Body Butt Exercise You Need

Because that butt isn't going to build itself.

This intense and fun lower body workout includes the best exercises for sculpting your butt and thighs. You'll work and tone your entire lower half: quads, hamstrings, hips, inner and outer thighs.

You'll also lift, re-energize, and round your butt. Challenging plyometric exercises will get your heart rate up, help you develop explosive power, and burn calories in droves.

Next, dynamic strength moves will really target and tone specific muscles, so you can feel the burn. One of the best parts about this workout: it only takes 10 minutes and you only need your body weight, so no equipment is needed to see those #bootygains!

If you want to sweat even more, repeat this workout once or twice for a 20-30 minute workout; or try this high-intensity interval training (HIIT) that will sculpt your butt and arms in 30 minutes!

And if you have firm butts and sculpted cannons in mind - and you're up for a challenge - try doing double duty and combining our 30 Day Arm Challenge and our 30 Day Butt Challenge to see incredible results in just 30 days.

6/ 7-minute workout: Booty Boot Camp

Sculpt your butt with these six exercises designed to target your glutes for the ultimate quick workout.

We want you to have the best ass possible!

Two-part squat

Targets: Gluteus maximus and medius, quadriceps, hip abductors

• Stand with your feet hip-width apart, toes pointed outward.
• Squat down until your thighs are parallel to the floor.
• Hold the position for 3 counts.
• Then bend your knees to go down another 10 cm.
• Raise up to the point where your thighs are parallel and hold for 3 counts.

Repeat the exercise.

Arabesque

Targets: Gluteus maximus, Hip abductors

• Stand with your feet hip-width apart and your right arm extended toward the ceiling.
• Extend your right leg back and lift it 5 to 7 inches, knee facing the floor and toes pointed.
• Lower and repeat 15 times.
• Do 15 repetitions with the knee rotated to the right.

Repeat on the left.

Squat with lateral extension

Targets: Gluteus Maximus and Medius, Hip Abductors

• With your feet shoulder-width apart, squat down to a 90-degree angle.
• Standing, raise your right leg to hip height out to the side.
• Hold for 3 counts, then lower back down.

Repeat 30 times; switch sides.

Butt Kicker

Targets: Gluteus maximus and medius, hamstrings

• Get on all fours and raise your right leg to hip height, foot flexed, knee bent 90 degrees.
• Straighten your leg as if you were imprinting the imprint of your sole on the ceiling.
• Bring the leg back to hip height and repeat for 30 reps; switch sides.

Butt lift

Targets: Glutes, hip adductors

• Lie on your back with your knees bent and your feet hip-width apart.
• Lift your buttocks and bring your knees together.
• Hold this position for 2 seconds, release the knees and lower the buttocks until they are barely 2 cm from the ground.

Repeat 30 times.

• Without going back down, do another set of 30 with your knees apart.

Leg raise

Targets: Gluteus maximus and medius, quadriceps, hamstrings

• Lie on your back with your knees bent and your feet hip-width apart.
• Extend your right leg 10 cm from the ground.
• Raise your hips 15 cm, then lower them 1 cm from the ground.

Repeat 20 times; switch legs.

7/ Our 10 best fitness exercises to tone your buttocks

The difference between a butt of steel and a butt of pants lies in these 10 butt exercises.

We tried them - now it's your turn. Get moving!

Hip Lift Progression

Here's a great way to relieve lower back tension and work your glutes at the same time. (A soft mat will keep your tailbone from crying out afterwards.)

Do this:

• Lie on your back with your arms at your sides, knees bent and feet on the floor.
• Lift your hips toward the ceiling. Hold for one count, then lower back down.
• Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings throughout the range of motion. Be careful not to over-curve your spine.
• To make this exercise more challenging, 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 lifted, return your foot to the floor, then lower your hips.

Repeat this exercise for 30 seconds; switch sides and do the movement for another 30 seconds on the other leg.

Toe taps

The lowest, loosest part of my butt is getting a good workout from this move. Thank goodness.

Do this:

• Lie on the floor with your arms at your sides.
• Lift your feet, bending both knees 90 degrees so that your thighs are perpendicular to the floor.
• Now slowly and silently tap the floor with your left toe, then your right.
• Alternate foot tapping for one minute.

If you feel pain in your lower back, do not bring your toes all the way down.

One Leg Front Raises

Balance! A solid thigh stretch! Glutes squeeze! This is a multi-rewarding move that requires less coordination than you might think.

Do this:

• Stand with your feet hip-width apart and hold a 5-pound dumbbell in each hand.
• Bend your right leg and raise it about 10 cm off the floor.
• Extend both arms out in front of you at chest height, palms facing down.
• Keeping your arms straight, raise your left arm overhead and hold for 3 counts, then return to chest height.
• Continue alternating arm lifts until you have done 8 total, 4 reps on each arm.

Now switch legs and do 8 more reps standing on your right leg.

Squat with Kick-Back

You're strong. Your quads and glutes are toned (okay, we're getting there). You won't fall over if you try this powerful move.

Do this:

• Stand with your legs shoulder-width apart.
• Sit in a squat position, 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.
• When squatting, remember to keep your weight back on your heels.
• As you extend your leg behind you, keep your hips square - don't rotate them to the side.

One Leg Squat with a Towel

This exercise targets the underwear overflow area between the back of your butt and the lower part of your hips. Don't have it? Double scoop for you then, fitness queen.

Do this:

• Stand with your feet together and place your right foot on a folded towel.
• Shifting your weight to your left leg, slowly slide the towel to your right.
• Then slowly return to the starting 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

An easy way to kick off even a quick workout, these squats are small, powerful movements. Over time, increase the reps and weight of the dumbbells to amplify them.

Do this:

• Start by standing with your feet shoulder-width apart and placing 8- to 10-pound dumbbells near your thighs.
• Squat down as if you were going to sit down on a chair, keeping your weight on your heels.
• Contract your glutes as you return to the starting position.

Do 15 to 20 repetitions.

• As you continue, keep your weight on your heels, making sure your knees don't extend past your toes.

For a bigger challenge, try it without the weights, jumping explosively and landing in a squat position.

The fold

I'm a fan of simple fitness moves that actually work, and the plié falls into that category: It's as simple to do as it looks, but infinitely more toning than you might think.

Do this:

• Stand with your feet slightly wider than shoulder-width apart and your toes pointed outward.
• Extend your arms straight out in front of you and lower yourself into a squat.
• Come back up and repeat. Go as low as you can into the squat without letting your knees go past your toes.
• Make sure to tuck your tailbone and engage your glutes. Keep your torso straight and don't let your knees go past your toes.

Do this for 1 minute. (After about 40 seconds, take a pulse at the bottom of the squat for 20 seconds).

Explosive lunges

Typically I would shy away from anything involving my butt and explosions, but this move allows me to stretch my glutes while testing my balance, coordination, and patience.

Do this:

• Stand with your feet together and your hands on your hips.
• Then bend forward with your right leg.
• Jump, switch legs mid-air and land with your left leg in a forward lunge.

Continue these explosive lunges, alternating sides, for one minute.

• Keep your fists raised in front of your chin and push off the ground with both feet. Your front knee should be bent 90 degrees and aligned with your ankle.

Sun Salutations

A full-body yoga sequence, sun salutations can be especially beneficial for your butt: As you move from downward dog to lunges and back through chair pose, you'll feel an incredible stretch from your glutes all the way down to your thighs and hamstrings.

Digging clams with rotation

Hips Tight, Go: The outward rotation of the hips in this move is incredible. As for toning your butt (and obliques and shoulders)? Tell us about the day you first tried this exercise.

Do this:

• Lie on your right side with your head supported in the palm of your right hand.
• Bend your knees in front of you at 45 degrees.
• Hold a 5- to 8-pound dumbbell in your left hand and keep your left elbow at your left side.
• Raise your left leg and left arm toward the ceiling to about 90 degrees, keeping your hips aligned without rocking back and keeping your elbow tucked into your side.
• Hold the top position for 2 seconds before returning to the starting point. Repeat for 1 minute, then switch sides.

8/ Defy Gravity: Your Butt-Sculpting Workout Plan

Give your posterior a boost with these butt lifting, toning and shrinking exercises.

Sculpt your buttocks

This targeted butt workout uses science to tone all three glute muscles to the max.

“Do all nine exercises for 360-degree fitness or choose a few based on your specific issue,” says Kim.

To draw more curves, try the WEEBELT™ ! Shape your rear with TWIST movements! Do you have saddlebags?

Focus on the fitness equipment section! Do two sets of each movement you have chosen, three times a week, on non-consecutive days.

Lift It Up: Carving Curl

Targets the gluteus maximus and hamstrings.

• Lie face down on the floor with your head on your crossed arms, clasping a one-pound dumbbell or rolled towel behind your bent left knee, foot flexed. Tuck your pelvis in to flatten your lower back.
• Lift your bent left leg a few inches off the floor; lower it. Do 20 repetitions.
• Switch sides, repeat.

Lift it: fold and extend

Targets glutes and hamstrings.

• Standing in front of a chair, lean forward and place your left hand on the seat, your right forearm on the back of the chair; pull your pelvis in and extend your left leg behind you, foot flexed.

• Perform 10 repetitions with the left leg (lift and lower one inch).

• Keeping the left leg raised, bend the knee and then extend 10 times; then trace 5 circles clockwise and 5 circles counterclockwise with the leg.

• Hold the leg lift for 5 counts. Switch sides; repeat.

Lift it up: Swinging bridge

Targets the gluteus maximus, medius and minimus, as well as the hamstrings.

• Lie face down on the floor with your knees bent, feet flexed, heels on the floor, and arms at your sides; bring your heels out so your legs are slightly wider than your shoulders.

• Lift your hips so that your body forms a line from your ribcage to your knees (the bra line remains on the floor). Lower yourself. Do 10 repetitions.

• With your hips lifted, swing your hips from side to side, squeezing your glutes. Do 20 reps, alternating sides.

• With your hips raised, do 20 pulses.

Shrink it: Slimming Swirl

Targets the glutes maximus, medius and minimus, as well as the legs.

• Standing with your heels together and your toes out, hold the chair with your right hand. Lift your heels (still touching) off the floor; bend your knees 90 degrees out to the sides.

• Maintaining the flexion, pull the pelvis in while squeezing the glutes, then arch the back slightly. Do 10 repetitions.

• Make 10 clockwise circles with your hips, squeezing your glutes until you reach the 12 o'clock position. Make 10 counterclockwise circles; finish with 10 more squats.

Cross your legs

Targets the gluteus maximus, medius, and minimus and hamstrings.

• Start by getting on all fours on the floor.

• Raise your bent left knee at hip level so that it points slightly outward while keeping your hips even. (Tuck your pelvis so your back isn't too tense.) Do 20 pulses, raising and lowering your left leg one inch.

• Next, cross your left knee behind your right knee, then lift it to the left side at hip level. Do 10 reps.

• Do 20 pulses, foot flexed. Switch sides; repeat.

Door hinge

Targets the gluteus maximus, medius and minimus.

• Standing, bend at the hips to rest the right forearm on the back of the chair, and clasp a rolled-up towel behind the left knee, foot flexed; place the left hand on the hip.

• Tuck your pelvis, lift your left knee out to the side; bring your knee toward your chest and then behind you. Do 10 repetitions.

• With your knee behind you, do 20 press-back pulses: Bring your left leg to the right 1 inch, then back again. Switch sides; repeat.

Cut it: Clamshell

Targets the gluteus maximus, medius and minimus.

• Lie on your right side and bend your knees 45 degrees so that they are in front of you; raise your feet 30 cm off the floor.

• With heels together, raise left knee so it points up (shell position); lower knee. Do 10 reps.

• Return to clamshell position; keeping left knee raised, extend and then bend left leg 20 times. Return to clamshell position, do 10 pulses (lift and lower left knee one inch). Switch sides; repeat.

• 

Cut it: Pulse in second position

Targets the glutes maximus, medius and minimus , as well as the legs.

• Stand with your feet apart, toes turned out, left hand holding the back of the chair for support, right hand on your hip.

• Bend your knees 90 degrees out to the sides and, while maintaining the squat position, open your legs by pushing your knees back an inch; then bring them back in. Do 10 presses.

• Lift your toes off the floor into a squat position; do 10 more presses.

• Finish with 10 toe presses with your heels raised.

Cut it out: Fly trap

Targets back, abs, obliques, glutes maximus, medius and minimus, and legs.

• Stand with your right hand on the back of the chair for support.

• Hinge forward at the hips, lifting your left arm in front of you and your left leg behind you (body parallel to the floor).

• Perform a left side bend at the waist, bringing the left elbow to the left hip and bending the left knee. Extend. Do 10 repetitions.

• From the elbow-to-hip flexion position, do 20 pulses, raising and lowering the bent left leg 1 inch. Hold the last repetition for 5 counts. Switch sides; repeat.

If you liked this article and it allowed you to have a different routine for your glutes. Leave me in the comments, if you were already aware of these concepts and what is your experience on the subject.

If you want to find other Fitness and Well-being articles, take a look at the gluteal exercises and fitness shop sections of the blog, you will find plenty of workouts and exercises to do at home.

And if you want to know more about sports nutrition (food supplement) to gain muscle or lose fat, do not hesitate to consult the collection dedicated to fitness elastics .

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