Looking to achieve firmer buttocks, flattened abdominals, and taut thighs? These effective butt exercises will help you target and sculpt your glutes, hips, and legs in just 20 minutes. Performing these exercises two times a week in 3 sets each will bring you optimal results.
Start incorporating these butt exercises into your fitness routine, and see how quickly your body transforms.
1. Butt Sculptor: Tone Your Glutes and Abs
The Butt Sculptor is a dynamic exercise that works multiple muscle groups, including the glutes, shoulders, triceps, and abdominals. Here’s how to do it:
Start by lying face down on a stability ball, keeping your palms on the ground and your back flat.
Engage your abdominals, and place your legs three feet apart, with your toes on the ground.
Squeeze your glutes to lift your legs as high as possible, holding for one count.
Bring your feet closer together, then separate your legs and lower them back down.
Repeat for 15 repetitions.
This exercise targets your glutes while also engaging your core and legs for a well-rounded lower-body workout.
2. Orb Run: Burn Calories and Sculpt Your Glutes
The Orb Run is perfect for working your biceps, glutes, quadriceps, and abdominals. Follow these steps:
Sit on a stability ball with your back straight and your feet planted on the ground.
Hold 3-5 lb weights in both hands with your elbows bent and palms facing inward.
Keep your upper body still as you bend your left knee, lifting your left foot about 6 inches.
Swing your right arm forward and your left arm backward (as if running).
Return to the starting position, then switch sides and repeat.
Do 20 repetitions, alternating sides.
This exercise mimics a running motion, engaging both your core and glutes, helping to burn calories and tone your lower body.
3. Crossing Over Squats: Target Your Glutes and Obliques
The Crossing Over Squats focus on your glutes, legs, and obliques. Here’s how to do them:
Stand with your feet shoulder-width apart, engaging your abdominals.
Place your hands behind your head, elbows pointing outward.
Squat down, then cross one leg behind the other while maintaining your squat.
Return to standing and repeat for 15 reps on each side.
This exercise targets your glutes and obliques while also working your legs for a full-body lower-body workout.
4. Curled Lunges: Sculpt Your Glutes and Legs
The Curled Lunges exercise tones your glutes, legs, shoulders, and obliques. To perform:
Stand with your feet hip-width apart and hold a weight in your left hand at your side.
Place your right hand on your hip for balance.
Lunge back with your right leg, crossing it behind the left leg.
Return to standing, and repeat for 15 reps on each leg.
This move engages your glutes, hips, and legs while building strength and muscle definition.
5. Swooping Glutes: Lift and Tone Your Glutes
The Swooping Glutes exercise targets your glutes, abdominals, and legs. Follow these steps:
Stand with your feet hip-width apart, knees slightly bent, and arms extended in front of you at shoulder height.
Hinge forward from your hips, sliding your left leg back and pointing your toes outward.
Lift your left leg as high as possible, keeping your core engaged.
Curl your left leg toward your glutes, then release and return to the starting position.
Repeat for 15 reps, then switch sides.
This exercise activates your glutes and legs, helping you build a firm, toned rear.
Conclusion: Get a Sculpted Butt with These 20-Minute Exercises
These 20-minute butt exercises are an effective way to target your glutes, hips, and legs. Whether you want to enhance your curves, improve muscle tone, or boost strength, these quick and efficient exercises will help you achieve your fitness goals. Perform these butt exercises twice a week, and enjoy a firmer, toned rear in no time.