Hello and happy new year, friends! I know I’m about 3 weeks late for the New Year celebrations but, hey, better late than never, right?
If you’re anything like me, you made some fitness resolutions you’re finding really difficult to keep right about now. My motto to keep the inspiration going strong is “get hot 2019” (my friends are probably so sick of me saying that by now!). And, in that vein, I’ve teamed up with my favorite Equinox trainer, Craig, to share my favorite 5 moves to tone your butt.
Time to get hot 2019.
What I’m Wearing:
Top: Athleta (similar, similar)| Bra: Outdoor Voices, c/o | Leggings: Athleta
Just as a reminder: I do not believe that one’s self-confidence or happiness should be directly tied to a pants size or a number on a scale. For more on that, click here to read my post on self-confidence.
This year, I’m not focusing on fitness – I’m focusing on my health.
I’m just giving myself extra points for being healthy while getting a killer butt. Because who doesn’t love bonus points?
When I approached Craig with the idea of creating a post (and potentially turning it into a regular series!) about 5 moves to tone your butt, he was so excited. And he immediately kicked my butt, making me test out 15 different booty exercises. I was sore for days.
See what I do for y’all?!
Since I know a lot of y’all travel frequently or don’t always have time to make it to the gym, these are all exercises you can do at home or in a hotel room. All you need is a band (this one won’t dig into your thighs and this one comes in a set of three so you can increase the resistance over time!) and something bench-height (even a bed will do in a pinch!).
For a real workout, I recommend making your way through this circuit and doing each of these moves 10 times. Repeat the circuit 3 times.
5 Moves to Tone Your Butt
5 Moves to Tone Your Butt: Banded Lateral Walk
This move reminds me of playing tennis as a little kid. I hated it then, I hate it now. I tried to negotiate with my tennis coach to get out of doing it then, and I’ve even tried to bribe Craig to get out of doing it now.
Start by placing a mini-band around both legs at the ankles, creating tension around both legs. Spread your legs hip to width apart.
Take short steps sideways, alternating your left and right foot. After 10 steps in one direction, repeat in the opposite direction, heading back to where you started.
5 Moves to Tone Your Butt: Bodyweight Step Ups
Don’t hate me for this move. It’s absolute misery (who likes to pretend like they’re walking up stairs and not really go anywhere? It’s the worst of both worlds), but trust me: it works.
For this exercise, you’ll want to keep as much weight as you can on the leg stepping up on the bench or platform. In a hotel room, you can easily use the side of the tub in lieu of a bench.
Place your right foot on an elevated platform, letting your left foot stay on the ground. This will be your starting position.
Put your weight in your right leg and begin pushing down, lifting your left foot off of the ground and keeping your left leg slightly bent. Once all of your weight has transferred to your right leg (aka you are standing one-legged on top of the platform), lower yourself back down until your left foot touches the ground.
After 10 step ups on one leg, repeat with the other leg.
5 Moves to Tone Your Butt: Side Lunge / Lateral Lunge
Think of this move like reaching for the remote while trying to make sure your butt never leaves the couch. But there’s no couch, no Vampire Diaries (what I’ve been binge-watching lately), and definitely no snack balanced on your hip. Or there might be. Maybe that’s the new motivation I need while working out.
This move requires one leg to be straight. On the other side, make sure your hip, knee, and foot are all aligned and make sure that leg holds all of your body weight.
Sit your hips back (like you’re sitting in a chair) while your weight in your leg that is bending. After 10 lateral lunges on one side, repeat on the other side.
5 Moves to Tone Your Butt: Bodyweight Squat to Bench
Fun fact about me: I love squats. Years ago, my friend and I discovered that the song “Anaconda” by Nicki Minaj is the perfect squat song – just squat on the beat and you’ll have a killer butt in no time. If I can get through all 4 minutes and 20 seconds of that misery, you can get through 10 squats to benches. Well, I guess it’s 30 since you technically repeat this whole circuit 3 times. But whatever. Think of your butt.
Also I like this move because it’s almost like you’re sitting. I know that you’re not really sitting, but I really love sitting so I take what I can get.
When doing a bodyweight squat to bench, you want to make sure your weight shifts back into your heels as you sit your hips back. Keep your knees as far back behind your toes as possible – you don’t want your knees to go over your toes. Keep your chest up and back, held in a neutral position or with a slight arch.
Slowly squat/ sit back, just tapping your butt on the bench, chair, or bathtub. Repeat a total of 10 times.
5 Moves to Tone Your Butt: Bulgarian Split Squat
Before you ask me why this is type of squat is Bulgarian: I have no idea. It is now officially one of the great mysteries of my life and I implore you to send me an email and tell me if you know the answer.
Of all 5 of these moves to tone your butt, this one is my least favorite. By a landslide. To this day, I feel so unsteady while doing this move and I would rather do the other 4 moves for 3 extra circuits than have to do this move for one circuit. But apparently it does wonders when trying to tone your butt and my trainer insists on me doing it and I am kinda afraid of what other cruel and unusual punishment (aka move I hate even more) he’ll invent if I refuse, so I do it. Begrudgingly.
Start with your left leg on the ground and your right foot behind you on the platform (or tub). Make sure your weight is in your left foot, and your left knee, foot, and hip are all in line and your feet are hip-width apart.
Bend your left knee, lowering your hips towards the floor so that your right knee comes close to the floor. Make sure your left knee does not go over your left toes. Pause at the bottom before driving through your left heel to return to the starting position. Repeat this action a total of 10 times with your left leg in front before switching legs and repeating 10 times.