A lot of women carry excess weight in the hips and buttocks, and if you prefer to avoid the gym, then these 3 exercises are for you to do at home to lift, tighten and tone these areas. Give them a try right this second!
1. Clam Dig (with Rotation)
The clam dig is good for working your hips and buttocks at the same time; and easy to do in the comfort of your own home. To do the move, lie on your right side with your head resting in your right hand. Bend your knees in front of your body at a 45-degree angle. Raise your left knee upward, keeping it at a 90-degree angle. Hold for two seconds, and then lower. Continue for one to two minutes. Switch to the other side to complete one set.
For a more challenging variation hold a dumbbell in your hand and raise it along with your knee.
2. Box Jumps
Box jumps are an excellent choice for working your lower body, including your hips and buttocks. To do a box jump, stand about 3 to 6 inches from an exercise platform (or other solid structure), with feet hip-width apart. Bend forward at your hips and lean over with your back straight and jump up to the box, bringing your arms up as you straighten your legs. Land on the box with feet flat and knees bent with your arms in front of you. Simply step down to finish one box jump.
Anytime you talk about working the butt, squats are always in the equation. That’s because squats are so easy to do at home and are perfect for toning your hips and buttocks. We’ve covered how to do a perfect squat several times on this site, but for a quick refresher, stand with your feet about hip-width apart and slowly lower your body, as if sitting into a chair, until your knees reach about 90-degree angles, or close to it. Hold that position for a one to seconds, then stand back up to complete one rep. For a more challenging squat, you can hold dumbbells in your hands to intensify the move.