When exercising at home, you need to be creative and do the best you can with what limited resources you have. When it comes to lifting and toning your butt specifically, a chair and two gallon-size jugs full of water can go a long way. The important thing is to use proper form.
Step-Ups
Step-ups are done with the chair and water jugs together. To start, stand in front of the chair with your feet hip-width apart and the jugs held at your sides. After placing your right foot on the chair, press your weight down, lift your body and lightly touch the chair with the toes of your left foot. Slowly lower your left foot down to the floor and repeat. After doing a set of 10 to 12 reps, switch sides.
Plie Squats
Plie squats, also called sumo squats, are performed from a standing position with your legs in a wide stance. After turning your toes out 45 degrees, hold the two water jugs at arm's reach straight down between your thighs. In a controlled motion, lower your body by bending your knees. Once your thighs parallel the floor, stand up and repeat 10 to 12 times. When doing plie squats, keep your core tight and your back straight.
Lunges
Lunges work your butt and thighs at the same time. With your feet hip-width apart, hold the water jugs at your sides. After taking a step forward with your left foot, bend your knees and lower your body toward the floor. Once your left thigh parallels the floor and your right knee is an inch above the floor, stand up and lunge forward with your right leg leading. Continue alternating each leg until you've done 10 to 12 reps with each.
Lying Butt Raises
Lying butt raises are done with the weight of your body. To perform them, lie on your back with your knees bent, feet flat on the floor and arms at your sides. In a controlled motion, push down into the floor, raise your hips into the air and squeeze your glutes forcefully. Slowly lower your hips and repeat 10 to 12 times.
Kickbacks
Glute kickbacks are done from a position on all fours. To execute this exercise, place your hands directly under your shoulders and your knees directly under your hips. Keeping your knee bent, lift your right leg off the floor and push your foot up toward the ceiling. After squeezing your glutes and holding briefly, lower your leg and repeat. Once you've done 10 to 12 reps, switch sides.
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