Fancy free weights and machines look really shiny and nice lining the walls and floors of gyms across the nation. But when it comes to getting a good workout, all you really need is the weight of your body. This is the true definition of calisthenics. When it comes to working the butt, this type of exercise can be done in any location big enough to fit your body.
Step 1
Perform jump squats. Jump squats are a high-intensity, explosive calisthenic exercise that targets the butt. To do these, stand with your feet about shoulder width apart. Bend your knees and squat down until your thighs are parallel to the ground. Forcefully jump in the air and extend your arms straight up like you are signaling a touchdown. Land on your feet, squat back down and repeat 10 to 12 times.
Step 2
Step right up. To do step-ups, stand in front of a chair. Place your right foot on it, step up and lift your left knee toward your chest. Lower your body back down, place your left foot on the ground and repeat stepping up the same way for 10 to 12 reps. Do both sides.
Step 3
Lunge across the floor. Lunges target the butt, quads and hamstrings at the same time. To do these, take a long step forward with your right foot. Lower your body down by bending your knees. Your front knee should be at 90 degrees and in line with your ankle, and your back knee should be just above the ground. Stand back up and step forward with your left foot. Lower your body down and follow the same pattern for 10 to 12 steps.
Step 4
Kick your leg up in the air. To do kickbacks, come onto your hands and knees on the floor. Extend your right leg behind you with your knee bent 90 degrees. Kick your leg up in the air as if you were trying to place the bottom of your foot on the ceiling. Lower it back down, repeat 10 to 12 times and switch sides.
Step 5
Act like you are skating. To do skaters, stand with your right foot off the ground. Leap laterally and land on your right foot while simultaneously swinging your left leg behind your body. Tap your toe on the ground, then leap laterally back to your left side and let your right leg come behind your body. Go back and forth 10 to 12 times. Try to get to the point where you do not let your toes touch the ground at all.
Things You'll Need
- Chair
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