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Floor Exercises for the Butt

by
author image Melissa McNamara
Melissa McNamara is a certified personal trainer who holds a Bachelor of Arts in journalism and communication studies from the University of Iowa. She writes for various health and fitness publications while working toward a Bachelor of Science in nursing.
Floor Exercises for the Butt
A woman is exercising on a yoga mat. Photo Credit lokisurina/iStock/Getty Images

Squats and lunges with heavy workout equipment are not required for a toned backside. Floor exercises that target the gluteus maximus and surrounding muscles will not only strengthen your buttocks -- making daily activities like walking and using the stairs easier -- but these exercises also give your buttocks a desirable rounded appearance. Always consult with your doctor before starting an exercise program.

Boost Your Butt with Supermans

Supermans are known for the buttocks-toning ability. To start supermans, lie on your stomach with your arms extended over your head and your legs extended behind you. Contract your abdominal muscles and tighten your buttocks while simultaneously raising your arms and legs about 3 inches off the ground. Be sure to keep your knees and elbows extended and your head should remain aligned with your spine during the entire exercise. Hold this position for a few seconds and then slowly return your arms and legs to the floor. If you prefer, you can alternate the upward motion of your arms and legs by raising your right leg and left arm and then switching. Perform 15 repetitions.

Not Your Average Glute Bridge

Glute bridges are a popular floor exercise for the butt -- and the single leg progression of this exercise increases the intensity of the workout so you're sure to feel the burn in your glutes. To perform a glute bridge, lie on your back with your knees bent and your feet flat on the floor. Your heels should be about 6 inches away from your buttocks. Grasp the back of your left thigh with your hands and bend at the hip to bring your left knee toward your chest until your left shin is parallel with the floor. Contract your abdominal muscles to help stabilize your spine and lift your hips off the floor, so your bodyweight is balanced between your right foot and upper back. Keep your spine aligned with your buttocks and right thigh during the upward movement. Hold the position for one second and then slowly lower your hips and buttocks to the floor. Perform three sets of eight repetitions on both legs.

Clam Shell Glute Busters

Clam shells are another floor exercise that target the muscles of your buttocks. Start by lying on your right side with your head cradled in your right hand and your left palm on the floor in front of your torso. Bend your knees so your heels are about 6 inches from your buttocks and place your left leg on top of your right leg. Spread your legs about 24 inches, so the outer side of your right leg remains on the floor and your left leg is elevated in the air. Hold the position for one second and then slowly lower your left leg so it rests on your right leg. Repeat for three sets of eight repetitions on both sides of your body.

Classic Glute Kickback

Glute kickbacks are a classic butt-building floor exercise. Position yourself on your hands and knees so your knees are about 2 inches apart. Keep your knees bent at a 90-degree angle as you raise your right leg backwards so the bottom of your foot moves toward the ceiling and your right thigh is parallel to the floor. Hold this position for one second and then slowly lower your leg toward the floor, but do not allow your right knee to return to the floor for your starting position. Once your right knee is about 3 inches from the floor, repeat the exercise for three sets of eight repetitions on both sides of your body.

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