Can anyone recommend any exercises to work my bum?!
Question: I dont want to use exercise equipment. I dont have much fat on me, but I also have absolutely no muscle there.
Answers: I dont want to use exercise equipment. I dont have much fat on me, but I also have absolutely no muscle there.
You limit your exercises without the use of dumbbells, barbells, cables, or machines. Listed are some exercises you can use with your own bodyweight to work your glutes (butt) out.
Butt Lift (Bridge)
- Lying on your back with your knees bent, lift your hips off the floor while keeping your back straight. Remember to keep your glutes tight!
Glute Kickback
- While on the floor on all fours, extend one leg and with the foot cocked to a point that places it in line with the head. Then raise it to a 45-degree angle with the foot elevated above the head. The key to maximum results is to concentrate on contracting the glutes throughout the full range of motion.
Leg Lift
- Grabbing the top of a chair back to brace yourself, stand up straight, lift one leg behind you while keeping the other leg straight. Bring the raised leg back to the floor and raise it again for 10 repetitions. Then do the same for the other leg. Concentrate on flexing the glutes to that you feel them do the work. This should begin to tighten and firm these muscles.
Lunges. Doesn't require any equipment, you'll develop muscle and muscle tone in the entire upper leg area. When you build muscle mass, you'll also burn more calories for doing the same stuff you generally do. Start slow, these can burn and hurt if you overdo it. And make sure to stretch afterwards, and drink lots of water.
If you have stairs in the house go up and down them on you bum.
Go for a jog around your neighborhood.
Try taking a kitchen chair. Lay on the floor and put your legs (crossed at the ankles) on the seat. Basically your back is on the floor and your legs are up on the seat. Now lift just your butt, do about twenty of these lifts. You will feel it.
You can also try kneeling on the floor (yes...doggy style) and then lifting each leg (while bent at the knee). Do one leg for ten, then the other. It works really well.
Crunches, crunches and more crunches!! It kills but it really works. Lay flat out and bring your legs and arms into your chest at the same time.