We are all looking for ways to tone and tighten our tush. As women especially, we tend to carry an extra layer of body fat in our backside that can lead to an undesirable droopy booty! Although we can’t spot reduce, the best way to tone, tighten and lift your tush is to work it!
Check out my No Gym Necessary Tush Tightening workout that is sure to leave you sore in all the right places. The best part is, you do NOT need a gym or a single piece equipment to rock this workout. Give it a try and let me know what you think!
Hip Thrusts
Lie on your back with your knees bent and feet flat on the floor. While keeping your torso on the floor, press your feet into the floor and lift your hips, squeezing your gluteus the entire time. Come up as high as you can, until your body makes a straight line from your shoulders to your knees. Hold the position for about two seconds, squeezing your gluteus, then repeat the exercise until you have completed 15 reps.
G-Tip: At the top of the movement with hips pressed toward the sky, squeeze your glutes while sucking your belly to spine, really engaging the gluteus muscles.
Floor Butt Blaster
Place your hands and knees on the floor, in a tabletop position. While keeping your abdominals and upper body tight, with a flexed foot kick your heel up toward the sky, squeezing your gluteus. Hold the position at the top for about two seconds, really squeezing your gluteus at the top of the movement. Bring your leg back to the starting position and repeat the exercise 15 times, then switch sides.
G-Tip: Be mindful to keep your heel flexed and imagine you are balancing weight on your foot as you drive your foot toward the sky. Keep your foot flexed and entire leg tight throughout the whole exercise.
Traditional Bodyweight Squat
Stand with your feet hip-width apart, with your weight on your heels. Keep your abs tight and your shoulders squarely over your hips. Sit back and down as if you were going to sit on a bench. Keep your back straight and chest lifted throughout the entire movement. Once you’re in a “seated” position and thighs are parallel to the ground, stand back up to the starting position, with your weight in your heels. Repeat exercise 15 times.
G-Tip: The key is to master a bodyweight squat with perfect form before you add any weight or try different variations of this movement. Don’t forget to breathe, inhaling as you lower and exhaling as you rise to the top.
Stationary Lunges
Start with one foot in front of the other in a lunge position. With your chest out and shoulders back, drop down toward the ground until your knee is a few inches off the ground. Place your weight in the heel of your front foot you as you rise back up to the starting position. Repeat the exercise until you have completed 15 reps, then move to the other side.
G-Tip: Remember, as you dip down toward the ground, never allow your knee to go over your toe or chest to fold forward.
Toe Taps in Low Squat Position
Start in the seated position of a traditional bodyweight squat with your feet hip-width apart and bottom pushed back as if you were sitting in an imaginary chair. Staying in this low position, slowly shift weight to one side and tap your toe with the opposite side. Shift back and forth, tapping one toe at a time until you have completed a total of 30 toe taps, 15 on each side.
G-Tip: Be sure to keep your chest lifted and back straight throughout the entire movement. It is natural to want to lean forward, especially as you get tired, but be sure to stay upright and keep good form with every toe tap! If you find yourself coming out of perfect form, take a break and repeat the exercise.
Dig deep and have fun!
