Spring is just around the corner, which mean now is the perfect time to get the ball rolling and work on those glutes.
There are countless exercises you can do to tone up and strengthen your lower body, but why not keep it nice and simple? These no-equipment moves can be done anywhere, any time — plus, you can easily add difficulty by incorporating weights and resistance bands into the movements, depending on your level of fitness.
Here are six awesome exercises you can do at home with no equipment to tone your backside.
This exercise will always be at the top of any list for butt and leg exercises. They are fantastic for building strength and size in your butt and thighs, and they are an awesome full-body workout.
- To perform a bodyweight squat, start by standing with your feet about shoulder width apart.
- Keeping your back straight, lower yourself into a sitting position, as if you were sitting down into a chair.
- Make sure to push your butt back, and inhale as you go down.
- Push yourself back up through your heels until you reach the starting position.
- Do 10 to 12 reps for one set.
2. Glute Bridges
Glute bridges are easy to do, and they are great for tightening and strengthening your glutes. You do not need any special equipment for this exercise, but a yoga mat might make it more comfortable.
- To perform a glute bridge, lie on the floor or a mat, with your feet flat on the floor.
- Bring your heels as close your your butt as you can, and put your hands on the floor beside you, palms down.
- Tighten your core and your glutes to lift you hips up as high as you can, while still keeping your back straight.
- You should feel the stretch in your glutes.
- Lower your hips back down to the starting position, then repeat 10 to 15 times for one set.
3. Side Leg Raises
Leg raises are great because there are many variations you can do, and they target both your core and your glutes, as well as you legs. To target your thighs and glutes specifically, try doing side leg raises.
- To perform a side leg raise, lie on your side on the floor or a mat with your legs extended, stacked on top of each other.
- Keeping your legs straight, lift your top leg up about a foot.
- Lower your leg back down, then repeat 10 to 12 times for one set.
- You can also do the same exercise with your bottom leg for an inside leg lift by putting your top leg over your bottom leg, foot flat on the floor, and lifting your bottom leg up and down.
4. Donkey Kicks
Donkey kicks are perfect for strengthening your glutes, thighs, and hamstrings. They are simple and require no equipment, but a mat will make the exercise easier on your knees.
- To perform a donkey kick, start on your hands and knees in a tabletop position.
- Shift your weight to one knee, then lift the other leg up into the air behind you.
- Make sure to keep your torso and arms steady, using mostly your hips to lift your leg.
- Return your leg to the starting position, then repeat 10 to 15 times for one set, before doing another set with the other leg.
5. Plie Squats
Plie squats are a variation on standard squats that target slightly different muscles, hitting your thighs, glutes, and hamstrings. They take a little more balance than regular squats, but they are totally worth it.
- To perform a plie squat, start by standing with your feet hip width apart and your toes turned out to the side at 45 degree angles.
- Sit down into a squat, making sure to keep your knees in line with your ankles.
- You want your knees to be bending out to match the angle of your feet.
- At the bottom of the squat, push through your ankles to return to the start position.
- Do 10 to 12 reps for one set.
Lunges are another standard exercise that you will want to include in just about any lower body exercise routine, and they are especially great for your glutes.
- To perform a lunge, start by standing with your feet together and your back straight.
- Step forward with one foot into a lunge position, until both of your knees are at a 90 degree angle.
- Push through your forward heel to return to the starting position.
- Do 12 to 15 reps to complete one set, then repeat on the other side.
Make sure to stretch before and after to increase your flexibility and avoid injury. As long as you keep it up and continue to push yourself, you will have a super-toned derriere in no time, so strut your stuff confidence.