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Forget six-pack abs! Now having a tight butt is the most desirable women's fitness training! Add these leg and butt exercises to your training routine and you'll make a noticeable difference in just a few weeks because they're all butt focused, making it easy to get that butt shape.
Before performing these high-intensity hip toning exercises, be sure to warm up a few times to prevent muscle strain and damage.
1) Barbell squats
Squats are the most popular and effective lower body toning exercise and provide additional stability and improvement to the body's core muscles. The squat rack is the safest place to do this. Don't be afraid to carry weights and train safely and effectively within your ability.
Training objective
Hips, quadriceps, hamstrings, calves, loins
Starting position
- Position the barbell on the squat rack just below shoulder height.
- When ready, stand under the bar with your shoulders under the bar -- grip the bar firmly with both hands and lift the bar from the squat by pushing your legs, your upper body straight.
- Stand back behind the squat rack and rest for a few seconds to stabilize the bar before moving on to your first move.
- Keep your feet shoulder-width apart with your toes pointing slightly outward. Keep your back straight throughout the movement to prevent injury, make sure to look forward and keep your head up.
Step by step
- Take a deep breath and slowly bend your knees and hips, lowering the bar slowly while keeping your body in a straight line.
- Tighten your hips throughout the movement until your thighs are parallel to the floor or your knees are about 90 degrees, making sure your knees don't go over the top of your feet.
- Pause for a few seconds before exhaling to the lowest point of your motion, then push your heels and slowly begin to lift the weight.
- When the heel is firmly applied, straighten the legs and push back to the starting position.
2) Barbell arrow squat
Barbell arrow squats are another very effective leg and hip exercise. This exercise allows for effective separation training that focuses more on engaging different parts of the muscles. Barbell Arrow squats are best trained when using a squat rack.
Training objective
Quadriceps, buttocks, calves, hamstrings
Starting position
- Start by standing under the barbell bar and placing the bar on your back, keeping your shoulder blades tight.
- Hold the bar firmly and push up with your legs.
- Remove the barbell from the squat rack and keep your body straight.
- Then bend your legs into a squat, keeping your back straight and your head up, making sure your knees don't go over your toes. Apply force through your heels, returning to the starting position and repeating as needed.
Step by step
- Step away from the squat rack and step forward with your right leg -- again, straighten your body to maintain a safe balance.
- Start breathing in as you bend your legs into a squat and shift your weight to your right leg -- knee no higher than your toe.
- Apply heel pressure and exhale as you return to the starting position.
- Move the left leg (1 repeat for both legs)
Action points
For more butt muscle work, take a small step forward and complete the same motion for more intense butt muscle stimulation!
3) Hip bridge training
Butt bridge training is an exercise aimed at creating a rounded "butt." This movement can also relax the tight muscles and activate the muscle group to a large extent, which is a very beneficial training movement for modern people who often sit for a long time.
Training objective
Hip, calf, hamstrings
Starting position
- Lie on your back on the floor with your knees bent and the balls of your feet flat.
- Place a barbell/Pilates/resistance band on your lap and wrap some foam air around the band if needed or place a towel/folded yoga mat underneath it.
Step by step
- Lift your legs and exhale until your shoulders, waist and knees are in a straight line -- holding the position the entire time.
- Hold this position for a dozen seconds (or even half a minute), making sure your gluteal muscles contract at the top of the position.
- Return to starting position.
Action points
In addition to increasing the weight, you can also use the training stool to increase the difficulty, increase the range of motion. Training with one leg instead of two can increase the difficulty and improve muscle balance. Do the same amount of training on both legs.
4) Pull back kick
The pull-back kick is the best way to tone your hips. This can be done standing or using a training stool.
Training objective
Hip, popliteal muscle
Starting position
Put a protective cover over the wrist and attach it to the lower pulley of the puller -- try a safe balance if using a training stool.
Step by step
- If you choose to stand in front of the tractor, you can step back, test the strength of the tension rope, and then hold it for balance. Keep your stomach tight and your knees slightly bent.
- Contract the gluteus maximus, then slowly kick the protected leg back as high as you can while exhaling.
- Contract your hips at the top of the motion, then slowly lower your thighs and return to the starting position.
- Switch to the other leg and make sure you're doing the same amount on both legs.
5) Hard pull
The stiff pull is a versatile training move and an excellent exercise for toning your hips and other muscle groups.
Training objective
Hip, popliteal, minor retroflexion, mid-back, latissimus dorsi, forearm, quadriceps, trapezius
Starting position
- Face the bar with your feet shoulder-width apart. Contract your stomach, lift your chest up, keep your back straight, and bend your knees until you can touch the bar.
- Hold the bar with your forehand (two thumbs facing each other), making sure the grip is slightly wider than shoulder width - use the ring on the bar as a reference point to ensure that your hands are symmetrical in width when holding the bar.
- Make sure to grip the bar, shrink your abdomen and waist, lift your chest, and keep your back straight. With your eyes fixed in front of you, inhale and hold your breath.
Step by step
- Start by straightening your legs, lifting the bar off the floor and pulling yourself closer -- once the bar is at knee level extend your back and stand with your legs straight.
- Stop when you are fully upright and don't overextend your back -- your shoulders and hips should be in line.
- Exhale and hold this position for 2 seconds, bringing your shoulder blades together for additional upper back stimulation.
- Under control, bend your back and thighs to bring the bar back to the floor. Keep your position correct as you return the barbell -- head up, back straight, chest pushed up, abs contracted.
6) Step on the barbell/dumbbell
This can be done on a safe, sturdy bench at the gym.
Training objective
Buttocks, quads, calves, hamstrings
Starting position
Stand close to the bench with a barbell on your back/dumbbells in your hands.
Step by step
- With your back straight and one foot on the bench, shift your weight to the other foot and contract your hips.
- Lift your body up through your thighs and push your weight down through your heels.
- Get your other foot on the bench.
- Slowly return to the starting position with your feet on the floor. Make sure both legs are in the same number of sets to avoid leg imbalance.
Number and Frequency of training Sessions
3 sets x 10 reps
- Increase the weight slowly and add more as you become more proficient.
- Post-workout soreness is normal, but after a few tries, you should see your hip muscles grow and tighten.
Precautions
Don't forget to stretch after each workout to relax your muscles for the rest of the workout.
While exercise,using a BP smart watch as a fitness tracker will help you a lot to make you know more about your fitness condition.BP smart watch is good at monitoring BP,HR,temperature,SpO2,sleep time,etc.