3 Surprisingly Effective Butt Tightening Bodyweight Exercises

You don’t need a gym membership or a rack of heavy weights to tighten your butt. As a matter of fact you can squat and deadlift heavy weight and still not get the butt tightening results that you are seeking. You may find that your legs are shaping up nicely and your butt is lagging behind (pun intended).

 

3 Surprisingly Effective Butt Tightening Bodyweight Exercises: Click through to read the article and discover the exercises that you can do anywhere for butt tightening results. Butt exercises, butt tightening, bodyweight exercises

 

The secret to effectively tightening the muscles in your butt is to supplement your traditional lower body exercises like squats, deadlifts, and lunges with challenging isolation exercises. While isolation exercises may not include heavy weight, they eliminate (or greatly reduce) the involvement of the quads and hamstrings. Those muscles may be taking over in the compound exercises and preventing you from getting the butt tightening results that you may have expected. By including exercises that rely entirely on the muscles in the butt, you are ensuring that they get the challenge that they need to get tighter.

 

 

3 Surprisingly Effective Butt Tightening Exercises

Here are the three exercises that you can use to effectively tighten your butt without any equipment or gym membership.

 

Elevated Feet Hip Bridge


Directions: Get your hips close to the bench. With bended knees, press through your heels to and squeeze your butt to lift your hips. Keep your abs tight as you lift and pause for a second at the top of the movement. Lower under control and only briefly tap your butt to the ground before lifting again.

 

Marching Hip Bridge Hold


Directions: Start with your knees bent and feet flat on the floor. Press through your heels and squeeze your butt to lift your hips off of the floor.  Keep your abs tight the entire time. As you lift on knee toward the ceiling, keep your hips steady and abs tight. Pause for one second in that position before returning that foot back to the ground and alternating sides.

 

Bench Reverse Hyperextensions


Directions: Lie across the top of the bench. Be sure to get the bend of your hip lined up with the edge of the bench. With your feet elevated and knees bent, squeeze your glutes and press your heels up toward the ceiling while keeping your knees together. Pause in the top position for one second before lowering your knees back to the bench. Repeat.

 

Now that you know which exercises to do, you may be wondering how many times to do them and how often. You need to do enough repetitions to feel challenged. The number required to provide a challenge will vary from person to person based on your fitness level and how trained (or not), the muscles in your butt are already. Also, giving yourself at least one day of rest between training sessions that train the same muscles allows for proper recovery. In general, doing 2-5 sets of 8-25 repetitions will be enough to get the desired butt tightening results. Of course, you need to practice figure friendly eating to get visual results and include a comprehensive training plan to ensure a strong balanced body overall.

 

3 Surprisingly Effective Butt Tightening Bodyweight Exercises: Click through to read the article and discover the exercises that you can do anywhere for butt tightening results. Butt exercises, butt tightening, bodyweight exercises

 

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3 Surprisingly Effective Butt Tightening Bodyweight Exercises: Click through to read the article and discover the exercises that you can do anywhere for butt tightening results. Butt exercises, butt tightening, bodyweight exercises

 

What did you think of these exercises? Do you have any others that you depend on for butt tightening benefit? Sound off in the comments below.

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By | 2017-05-21T18:58:09+00:00 February 22nd, 2017|Training Articles|14 Comments

14 Comments

  1. Lauren Knippel February 23, 2017 at 8:28 am - Reply

    Great post! I have been working on trying to get more hyperextensions into my workouts. I love that you mentioned incorporating figure friendly eating and its necessity too!! Makes all the difference!

    • Concita Thomas February 23, 2017 at 12:41 pm - Reply

      Glad you found it helpful.

  2. dixya @food, pleasure, and health February 23, 2017 at 9:52 am - Reply

    i had no clue these exercises would help with my butt. thanks for sharing.

    • Concita Thomas February 23, 2017 at 12:41 pm - Reply

      My pleasure. Glad you found the article helpful.

  3. Stacy Gordon February 23, 2017 at 7:22 pm - Reply

    Thanks for sharing these exercises! The videos were very helpful.

    • Concita Thomas February 27, 2017 at 11:55 am - Reply

      My pleasure, Stacy. Glad you found them helpful.

  4. Jessica Bradshaw (@loveyoumoretoo) February 24, 2017 at 9:11 pm - Reply

    I love these!! I am always looking for good butt moves. 🙂 Thank you for sharing these.

    • Concita Thomas February 27, 2017 at 11:51 am - Reply

      My pleasure, Jessica. People are ALWAYS asking about the booty moves. So, I figured it was time to blog about it.

  5. Ginger Marie February 26, 2017 at 5:50 am - Reply

    This is awesome! You go girl. The mini videos are super helpful for people who learn from seeing *raises hand*!

    • Concita Thomas February 27, 2017 at 11:50 am - Reply

      So glad you found this helpful, Ginger. I don’t want you over there searching for videos of how to do it and possibly finding something that isn’t even what I intended to share.

  6. Mai Lyn February 26, 2017 at 9:17 pm - Reply

    just what i needed. i was just thinking about what exercises i needed to do in order to get that bootay. thanks for the tips. will for sure be incorporating these.

    • Concita Thomas February 27, 2017 at 11:49 am - Reply

      Now you know, Mai Lyn. Glad you found the article helpful.

  7. Leisa February 27, 2017 at 8:27 pm - Reply

    Those glute raises are effective as heck. Had them in my morning HIIT class today, whew buddy!

  8. Bruce Torres February 28, 2017 at 6:46 am - Reply

    Mind-blowing post! That’s really exceptional exercise and the most important is, included every video is so much useful to all. Especially, it will be suitable for me. But yes, I will try it that how good is it! Cause I am very happy to get it. Anyway, thank you so much for sharing this important post!

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