5 Super-Effective Ways To Strengthen And Tone Your Butt Without Any Equipment

Robin Lynne Gibson / Getty Images

These five exercises target your butt, hips, and thighs. Bonus: You don’t need any gym equipment to get the job done. The quick routine will only take a few minutes so try doing it first thing in the morning—because there’s nothing quite like an #UpNOut booty burn. Or, you can always add a few of the moves to the end of your regular training session. Just don’t forget to finish with the amazing glute stretch (below) that feels SO good. After two sets of these booty moves you’ll need it!

1. Clam With Raised Toes — do two sets of 12 reps on each side

• Lie on left side with left arm propping torso up, or extended on floor if that’s more comfortable.
• Keeping head in line with spine, bend knees forward and lift both feet off floor keeping your torso stable.
• Rotate right knee up, opening legs, then close right knee and immediately move into the next rep without lowering feet to floor.
• Do two sets of 12 reps on both sides.

2. Crab Extension — do two sets of 12 reps on each side

• Start in reverse tabletop position with feet planted on floor, knees bent, wrists below shoulders with fingers pointing away from body.
• Push through heels, lifting hips in air and reach right arm up and over. Pause, then lower to return to start and repeat on the opposite side. That’s 1 rep.
• Do two sets of 12 reps on both sides.

3. Narrow Squat With Foot Raised — do two sets of 12 reps on each side

• Stand facing table with hands gently resting on tabletop, feet close together with toes pointed forward.
• Pop left heel up, resting on the ball of left foot.
• Hinge hips back to lower into a narrow squat, keeping left foot raised. Return to standing.
• Do two sets of 12 reps on both sides.

4. Curtsy Kick — do two sets of 12 reps on each side

• Stand to left of table with right hand gently resting on tabletop.
• Step left leg back, crossing behind right leg, and bend both knees until right thigh is nearly parallel to floor.
• Straighten right leg and slowly swing left leg out to left, hovering above floor. Immediately move into the next rep. 
• Do two sets of 12 reps on both sides.

5. Star Glide — do two sets of 12 reps on each side

• Stand on left leg, with left knee slightly bent, hands on hips. Hold this quarter-squat position and extend right leg in front of body.
• Begin to draw a circle with right foot by extending it to the right, then behind body, in a slow, controlled motion.
• Reverse the movement and immediately move into the next rep without straightening the left leg. 
• Do two sets of 12 reps on both sides.

Now let’s stretch it out with a standing figure four stretch.

• Stand facing table with feet pointing forward. Lift left leg on tabletop, bending knee so shin is parallel to hips.
• Keeping the spine long, slowly bend over left leg.
• Hold for a few seconds then slowly return to standing.
• Repeat on the opposite side.

These go-to moves are from Crystal Stein, American College of Sports Medicine Health and Fitness Specialist and a Tier 3+ trainer at Equinox in NYC. (If you want even more of her ridiculously effective exercises, be sure to check out SELF’s 50 Shades Of Glutes.)

Credits: Katherine Mason at Wilhelmina Fitness; Hair by Leah Bennett for NEXT Artists using Oribe; Makeup by Leah Bennett for NEXT Artists using Nars.

The post 5 Super-Effective Ways To Strengthen And Tone Your Butt Without Any Equipment appeared first on SELF.