Simple And Effective Buttocks Exercises For Women

Many women are often dissatisfied with one or more body parts and wish to tone their arms, abs or buttocks to give their bodies a more defined shape. Often a pert derrière is high on the wish list of many women and they can even resort to desperate measures, like painful and dangerous surgeries, to achieve it.

However, firm and well-rounded buttocks are easily achievable if small changes are made in daily diet and exercising is made part of everyday routine. Let us look at some of the exercises that can give women the perfect derriere they have always dreamed of.

Effective Buttocks Exercises For Women

Carving Curl

This is an easy exercise and can be done at home as well since it doesn’t require any specialised equipment except for a mat. Lie stomach down on the mat and place one side of your face on folded arms.

Raise your right leg by bending it at the knee; hold the position for 10-15 seconds and then slowly bring the leg back to the floor. Repeat with left leg. Perform two sets of 20 repetitions with both legs. Add ankle weights to make the exercise more demanding.

Bend And Extend

This is an excellent exercise for the glutes and the hamstrings. Take the support of the back of a chair or a wall. Raise your right leg while keeping the left leg slightly bended.

Pulse the right leg 15 times by lowering the leg not more than an inch. Repeat with the exercise with left leg. Do at least two sets of 15 repetitions with each leg.

Squats

This is one of the best exercises for toning the buttocks and also for slimming thighs. Walking squats not only tone your body but also provide you with much needed cardio workout. However you can also do stationary squats if you don’t have enough space in the house for doing walking squats. Take one kg dumbbell in each hand and keep the legs shoulder width apart.

Extend your right leg in the front and bed it until the leg is parallel to the floor. At the same time push your left leg back and bend it as well. Also, do a bicep curl at the same time. Repeat the exercise by alternating the legs. This exercise is a variation of walking squats. Perform two sets each of 20 repetitions.

Side Leg Raise

Lie left side down on a mat and fold your hand left hand beneath your head. Right leg should be over the left leg. Do not bend at the spine. Now without moving any other part of the body raise the right leg and pulse it 15 times by lowering it not more an inch.

Switch sides and perform the exercise with your left leg. Do two sets of 25 repetitions each. Add ankle weights do make the exercise challenging.

Hip Raise

Place a mat on the floor and lie down in a comfortable position on the mat. Bend your knees and keep your hands either below the buttocks or on the sides.

Raise yourself from the hips so that your body forms a straight line. Stay in the position for 10 seconds and slowly lower yourself. Repeat 10 times.