USA Diet Plans

7 great Butt Exercises by John Erickson
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7 simple body-weight exercises to strengthen and shape your butt.

Squats

1. Stand up straight feet shoulder width apart with your arms to the side.
2. Sit your hips back as if you are going to sit down in a chair. Remain on your heels as much as you can.

As you lower your body your torso should remain parallel with your shins. If you lean forward too much on the way down this means your rear end is not activated so it is important to perform the squat correctly.

REPETITIONS (# COMPLETE MOVEMENTS)
Beginners: 6-8 repetitions each leg
Intermediate: 12-15 reps each leg
Advanced: 20-25 reps each leg

SETS (EACH GROUP OF REPETITIONS)
Beginners: 1-2 sets
Intermediate: 2-3 sets
Advanced: 3 sets

Lunges

1. Stand up straight with your chest forward and shoulders slightly retracted.
2. Step forward with one foot and drup the rear knee to the ground. Try not to let your front knee go over your front toe. Switch back and forth among both legs.

REPETITIONS (# COMPLETE MOVEMENTS)
Beginners: 6-8 repetitions each leg
Intermediate: 12-15 reps each leg
Advanced: 20-25 reps each leg

SETS (EACH GROUP OF REPETITIONS)
Beginners: 1-2 sets
Intermediate: 2-3 sets
Advanced: 3 sets

Bridging

1. Lie on your back with your knees up and feet straight ahead.
2. Lift your butt off the floor and straighten your body. Squeeze your butt and pull your belly button in to activate your core.
3. For each repetition, count one second on the way up, hold the top position for two seconds and count to four as you slowly lower your body back to the floor. The 4 second eccentric count on the way down will increase the time your butt is under tension and enhance the stabilizing mechanisms of your body.

REPETITIONS (# COMPLETE MOVEMENTS)
Beginners: 6-8 repetitions
Intermediate: 12-15 repetitions
Advanced: 20-25 repetitions

SETS (EACH GROUP OF REPETITIONS)
Beginners: 1-2 sets
Intermediate: 2-3 sets
Advanced: 3-4 sets

rear Foot Raise

1. Lie flat on the floor with one knee bent at a 90 degree angle.
2. Raise your knee off the ground and press your foot straight in the air.

REPETITIONS (# COMPLETE MOVEMENTS)
Beginners: 6-8 repetitions each leg
Intermediate: 12-15 reps each leg
Advanced: 20-25 repetitions each leg

SETS (EACH GROUP OF REPETITIONS)
Beginners: 1-2 sets
Intermediate: 2-3 sets
Advanced: 3-4 sets

Plank Leg Raises

1. Get down on your stomach, drop your elbows straight below your shoulders and get into the plank position: hold your body line flat: don not sag.
2. Lift each leg one by one and keep your pelvis tilted forward so you do not arch your back. In this photo my back is way too arched. It is a good idea to do this exercise sideways next to a mirror so you can make sure there is no "c" curve in your back.

REPETITIONS (# COMPLETE MOVEMENTS)
Beginners: 6-8 repetitions each leg
Intermediate: 12-15 reps each leg
Advanced: 20-25 repetitions each leg

SETS (EACH GROUP OF REPETITIONS)
Beginners: 1-2 sets
Intermediate: 2-3 sets
Advanced: 3-4 sets

Rear Thrust Kick

1. Start from your hands and knees. Kick straight back leading with your heel as you tighten your buttocks. Try to prevent your back from arching.

REPETITIONS (# COMPLETE MOVEMENTS)
Beginners: 6-8 repetitions each leg
Intermediate: 12-15 reps each leg
Advanced: 20-25 repetitions each leg

SETS (EACH GROUP OF REPETITIONS)
Beginners: 1-2 sets
Intermediate: 2-3 sets
Advanced: 3-4 sets

kneeling crunch

Get on your hands and knees. Make sure your hands are directly under your shoulders and your knees under your hips. Straighten your right arm and left leg. Perform a crunch by making an attempt to touch your right elbow to your left knee. With your right hand, go from an open hand to a closed fist. With the rear foot you can lead with the toe or the heel.

REPETITIONS (# COMPLETE MOVEMENTS)
Intermediate: 15 reps each leg

SETS (EACH GROUP OF REPETITIONS)
2 sets