The best butt-reducing exercises will also strengthen your leg and glute muscles. The exercises do not require any expensive gym equipment or memberships. They can be done in your home. It is important to do the exercises on a consistent basis of at least three days of the week to reap the best results.
Glute Kickbacks
Kickbacks will work your butt and have your pants fitting better. Get onto your hands and knees on a mat, according to Shapefit.com. Make certain your back is parallel with the ground. Gently thrust your right foot backward and imitate a horse's kick. Tighten your buttock muscles as you fully extend your leg. Hold this position for five seconds. Slowly return your leg to the original position. Repeat this exercise five times with both of your legs.
Chair Squats
Squats can be done in a variety of ways. One way is by doing a chair squat. Find a sturdy chair. Stand in front of the chair, facing away from it. Keep your feet hip-width apart, according to Family.com. Tighten your abdominal muscles. Bend your knees as you squat down. Keep your knees behind your toes. Lightly touch the chair with your butt. Hold this position for five seconds. Squeeze your butt muscles together as you start to stand up. Relax for a few seconds. Repeat this exercise 10 times. According to the Utah Department of Health, you can decrease the intensity of a chair squat by beginning in a sitting position. Sit on the edge of a chair. Your knees will be parallel to the ground. Extend your arms in front of you to maintain your balance. Keep your elbows straight.
Crab Walk
Doing a crab walk can reduce your butt and also strengthen your hips. Put a resistance band around your ankles, according to Workoutz.com. Slightly bend your knees so you are in the squatting position. Take a step to your side with your right leg. Slowly bring your left leg in within inches of your right leg. Take five more steps toward your right. Relax for a few seconds. Repeat this exercise to your left side. Doing this, you will be leading with your left leg. If squatting during the crab walk is too intensive, do this exercise standing up. Increase the intensity of the crab walk by using heavier resistance bands and doing more steps.
Supine Bridge
Supine bridges are effective butt-reducing exercises. Lie on your back on a mat or firm surface. Bring your knees up until your the soles of your feet are flat on the surface. Your arms will remain at your sides with your palms facing down, according to Workoutz.com. Breathe in. Slowly lift your hips off the ground by pushing on your heels. Squeeze your butt muscles when you have lifted your hips as high as possible. Hold this squeeze for five seconds. Breathe out as you slowly lower your hips to the surface. Rest for a few seconds. Repeat this exercise five times. Be sure your head does not rise from the surface while performing this exercise.
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