Butt, Hips & Tummy Exercises

Everyone has problem areas of their body that they would like to focus on. Targeted resistance training can tone, strengthen and/or build the muscles based on your goals. Resistance training adds lean muscle to your body, and can increase your strength and function. Perform exercises for your butt, hips and tummy three days per week for changes to these areas.

Training Recommendations

Perform resistance exercises for your butt and hips three days per week on nonconsecutive days and for your abs everyday. Start with one set of eight to 12 repetitions and increase up to three sets over time for your butt and hips. For abdominal training, choose three or more exercises and perform repetitions until you cannot continue with good form. Move directly to the next ab exercise for about five minutes each day.

Dumbbell Stepup

Perform stepups for your butt and hips as well as your legs. Use a platform or bench that is high enough to challenge you, but does not raise your knee higher than your hip. Hold a dumbbell in each hand and step up on the bench with your right foot. Press through your right heel to lift your left leg off the floor. Lower yourself in a controlled manner. Repeat eight to 12 times on the right leg before performing stepups with the left.

Single Leg Glute Bridge

The single leg glute bridge will also work both your hips and butt. Lie on the floor with knees bent, feet flat on the floor. Draw your right knee into your chest and hold it with your hands, or just maintain the position without your hands. Press through the heel of your left foot and lift your hips off the ground, squeezing your glutes. Pause for one to two seconds at the top and lower back to the start position. Perform eight to 12 repetitions with both legs.

Bicycle Maneuver

The bicycle maneuver is one of the most effective abdominal exercises, according to a study done by the Biomechanics Lab at San Diego State University. Lie on the floor with your hands behind your head and your legs off the floor. Bend your knees so that they are over your hips with your lower legs parallel to the floor. Exhale and draw in your right knee while your left leg extends. Cross the left shoulder over to the right knee at the same time. Inhale back to center before repeating on the other side for one complete repetition.