Get ready to whip that backside into shape.
If you’re tight on space or don’t have access to a gym, these 10 mat exercises are just what you need to strengthen and firm your backside. You’ll need a mat (obviously) and a dumbbell or two—you can also ditch the weights entirely and do these moves using just your bodyweight.
While most of the moves don’t require you to get off the floor (don’t be fooled, they are still tough), we also tossed in a few standing butt exercises that you can do on the mat for a little ~cardio bonus~. Give them a try, but first ask yourself…are you ready to bring sexy back?
What You’ll Need: A yoga mat, set of light dumbbells (start with 3- to 5-lbs.) and one heavy weight (start with 10- to 20 lbs.).
The Moves: Consider the 10 exercises below your little black book of butt exercises.
Get into high plank, then lift straightened right leg straight a few inches and squeeze butt.
Hold for three seconds and lower back to plank.
Repeat on other side
Start on all fours with hands under shoulders, knees below hips; one weight in right hand.
Lift right arm in front of body while extending left leg behind you. Lower back to start position. Don’t forget to do both sides
3.Weighted Donkey Kick
Position yourself on all fours on a mat.
Position your hands underneath your shoulders and place your knees under your hips.
Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
Lower the knee without touching the floor and repeat the lift.
Once you’ve completed the reps on the right leg, switch legs.
4.Lateral Leg Lift
Lie on your right side on top of a yoga mat or other soft surface.
Brace your core and make sure your body is in a straight line. Keep your right hand on the ground and your left hand on your hip.
Slowly lift the left leg into the air, keeping it straight during the exercise.
Slowly lower your left leg. Complete the set then repeat with the other leg.
Place a resistance band around your knees
Lay sidewise on an exercise mat with your knees, together, pointing forwards and bent at a 90 degree angle.
Keeping your feet in a fixed position, lift your upper knee about 8 – 10 inches away from your lower knee.
Hold this extended position for 1 second before slowly lowering your knee back to its starting position.
Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
Place your hands out to your sides palms flat for stability.
Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
Return to the start position by lowering your hips back to the floor.
Pause then repeat.
Lie on an exercise mat with your knees bent so that your feet are flat on the floor.
Raise one leg off the floor and bend your knee up towards your chest. Yhis is the start position.
Perform the exercise by pushing down through your other heel and pushing your hips up, raising your glutes off the mat. Continue until your hips are in a straight line with your torso. Hold for a count of one.
Return to the start position by lowering your hip to the floor.
Complete all the repetitions for one set before changing legs.
8.Jumping Pencil Lunge
Stand straight with a tight core and your chest up.
You will be in a classic lunge position. Step forward and be sure to keep your front knee bent. At the same time, extend the back leg.
Your back knee should be slightly bent.
Place your hands on your hips. If you want a challenge, place them straight above the head.
Using all of your force, jump into the air. Simultaneously, switch your leg stance in midair.
Land in the lunge position and repeat.
9.Step-Out Squat with Pulse
Hold a heavy weight with both hands under chin. Hinge at hips and lower into a deep squat keeping torso lifted.
Step right foot in and out a few inches for 60 seconds. Now, pulse butt up and down, completing mini squats, for 30 seconds (not shown). Don’t forget to do both sides.
10.Sumo Squat Half Burpee
Start in high plank with shoulders above wrists and abs tight.
Jump feet forward landing outside of hands. Lift hands off floor and lift torso.
Return palms to floor and jump back to plank position.
These moves are from Los Angeles-based trainer Astrid Swan See more advice from this top trainer here.