7 Simple Exercises To Get That Perfect Butt

October 10, 2012

The trend this summer is for butts that are shapely and perky, not flabby or scrawny, so Jarreau of Phoenix Physique shares these simple exercises that will get your booty into gear for the beach and beyond!

1.       Squats

Squats can be done anywhere and work the entire lower body in a short time. Great for the butt, quadriceps, hamstrings, calves and lower back, the squat is one of the best exercises to tone your lower body!

2.       Lunges

Lunges work your entire thigh without compressing the spine. Lunges are great because they are so simple and effective and you can add resistance just by placing your foot of your working leg on a chair; this adds weight to your thigh without you needing any additional equipment!

3.       Hip Raises

Hip raises isolates your glutes, hamstrings and lower back and are so simple to do.  By changing the position of your feet slightly or varying the width you can change the muscles worked during the exercise, to get an even more dynamic and hard hitting work out!

4.       Straight-legged Dead Lift

Straight-legged dead lifts are great for your lower back, glutes and hamstrings! However, technique is key so if it becomes difficult to maintain the slight natural arch in your back, reduce the range of motion so that you keep your back straight and tension on your hamstrings 

5.       Incline running

Whether it’s up stairs or up that scary hill in your street, incline running is great as it helps to burn fat fast and targets your whole lower body! This type of training is known as anaerobic exercise which is high intensity muscular activity that lasts for a short period of time (generally under 2mins per burst).

6.       Hiking
Get out into the great outdoors and work that butt off the old fashioned way! Hiking provides great terrain to test your legs and provides a varied workout! Adding a back pack can burn even more calories; a 63kg person can burn about 400 calories per hour of hiking!

7.       Boxing

Boxing targets your whole body and strengthens your abs with every punch! Up to 500 calories can be burned in a 45 minute session and provides a great controlled workout!

And of course dodging those sugary drinks and fatty foods will quicken your results and give an all body shape up! Drinking plenty of water, getting 6-8 hours of sleep each night and just being happy can improve your self image and overall body shape!

Visit Phoenix Physique for more information on their range of services from RAW training involving tyres and sledge hammers, to personal training sessions.

Want More?

Have our best reads delivered straight to your inbox every week by subscribing to our newsletter.



You Said


Win 10K cash
Win a brand new Hyundai