Things You'll Need:
- A mat
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Step 1
Get on all fours on your mat. Kick one of your feel backwards until it is as far back as it can go, then lower it to the floor. Repeat this with the other leg. This is called a donkey kick, and it's a great exercise for toning the buttocks. Try to feel your gluteus (the muscles in your butt) doing the work. Do 4 sets of 50 reps. It may seem like a lot of reps to do, but we are only using body weight and it is our intent to tone the buttocks, not make it bigger! Therefore, high repetition is needed.
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Step 2
Stand upright with your feet roughly shoulder width apart. Keeping your knees steady, squat down until your knees form a right angle then slowly return to standing upright. These are called body weight squats. Do 4 sets of 25 reps
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Step 3
Find a set of stairs. Put your right foot on the stairs and step up fully onto the stair. Then, put your left foot on the floor and step down. Repeat this but putting the left foot on the stair first and stepping down with the right. These are called body weight step ups. Do 4 sets of 50 reps.
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Step 4
That's all you need to know! Do this exercise routine every day for a month and you will be well on your way to getting the firm, toned buttocks you deserve! Good Luck!
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Step 5
For further reading, I have included a link to a popular e-book that covers this subject under the Resources section at the bottom of this page.
