5 exercises to get a toned butt in 7 days!

Exercises to get a toned butt work as women have become obsessed with getting a perfect, rounded butt . But maybe that’s not so bad. Of course, you must love your body regardless of its shape, but if you want to have a toned butt .

Exercises to get a toned butt :

1. Gluteal bridge:

This exercise is very simple.

• Just lie on your back with your knees bent and your arms at your sides or on your belly;
• Then lift your butt, lower back and thighs off the floor and tighten your butt muscles;
• Make sure you keep your abdominal muscles tight and lift your body until your hips are parallel to your knees;
• Hold this for a few seconds and bring your body back. Repeat this for 3 sets of 10 to 12 reps to get a toned butt .

2. Donkey kick board:

Another simple but effective exercise to get a toned butt .

• Get on all fours with your hands under your shoulders and knees under your hips;
• With your left leg on the floor, lift your right leg at a 90º angle until your foot is parallel to the ceiling;
• Be sure to keep your right foot flexed and tighten your butt muscles;
• Replace the leg without touching the floor and repeat 10 to 12 times;
• Switch to the other side and repeat for 3 sets on each side.

3. Deadlift:

For this exercise, you will need a dumbbell or barbell. It might also be helpful to look up a video for this exercise, because form is key.

• Start with your feet apart, with your toes pointed and the bar close to your feet;
• Bend your knees and extend the bar, making sure to keep your back and chest straight.
• Press into your heels and bring your weight close to your hips;
• Remember to push your hips forward and tighten your butt muscles;
• Then bring the weight down slowly and repeat for 4 sets of 8-10 reps.

4. Bulgarian squat:

This exercise might seem a little weird, but it’s certainly worth it to have a toned butt .

• Take a chair and rest the top of your left foot on it;
• Bring your right leg out in front of you in an extended length;
• Then lower your body until your left knee almost touches the floor and your right knee is parallel to the floor;
• You can choose to use dumbbells if you feel comfortable, but you don’t have to.

5. Swimmer:

This is a difficult exercise, but that’s what makes it so effective.

• Lie on your stomach and lift both legs off the floor, squeezing your glutes as hard as you can;
• Stretch your arms forward with palms facing down a few centimeters above the water floor ;
• Raise your left leg and right arm in the air, as if you were swimming. Repeat on the other side, alternating quickly;
• Try doing this for 3 sets of 45 seconds each, resting for a minute between skin exercises .