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Do you want a rockin’ butt, but you’re tired of struggling through 100 squats and knee pain in order to get there? Are you starting to feel that crunchy, sandpaper-like feeling in your joints but you’re not ready to give up your exercise just yet?
Don’t worry! Squats and lunges aren’t the only way to get the most out of your glute workout, and you can have an awesome derriere this summer without all the pain.
These are some of the best low impact moves you can do for your butt without putting a strain on your joints or back.
Remember that the suggested amount is up to you! If you’re a fitness nut looking for new moves, feel free to do more. If you’re out of shape or looking for just a light workout, do less.
Listen to your body when it tells you to stop, and if you’re worried, talk to your doctor about exactly what you can handle.
This is an easy one that you’ll feel! Lay down on your side, waist lightly off the ground, and your knees at a 45-degree angle. Keeping your heels together and your pelvis away from your head (Don’t curl your back!), lift your top knee. Keep your bottom leg against the floor.
Do a slow, controlled motion, lifting and setting. Don’t slam your knees together! Repeat 5-10x, depending on how you feel, and then swap sides and do it again.
While you’re moving your legs, make sure you’re engaging your glutes and thighs, and focus on going slowly to feel the burn.
Put down a yoga mat if you have hard or scratchy floors, and then get on your hands and knees. Keep your back even and at a nice, neutral position – you don’t want to curve too much here.
Brace your abs and then extend one leg out behind you, extending your leg throughout to the heel. Then bring it back, but don’t let it touch the ground!
Do this 10-20x a leg to get the most out of the exercise. Make sure as you’re kicking back you are engaging your thighs and glutes, and keep your abs engaged throughout the entire movement. A slow, steady movement will give you the best burn.
I recommend doing this one at home, not the gym, if you’re self-conscious – it can be questionable to those watching.
Lay on your back, with your knees bent and your feet about shoulder-width apart. Engage your glutes, brace your abs, and raise your hips straight off the floor. Try to keep your back as straight as possible.
Extend until your body creates a straight line from shoulders to hips, then slowly lower yourself back to the ground. Again, go slowly – see a trend? The slower you go, the more engaged your muscles will be.
Repeat 10-20x as you are able. The more you do this, the more you will be able to handle it.
Lay face down with your arms stacked, supporting your head, elbows out. Bend your knees with your feet flat in the air, heels pressed together but knees out to the side. Having a hard time visualizing? Think of a frog! Or, realistically, lay on your stomach, feet straight out behind you. Bring your heels up, flexing your feet, then spread your knees – but keep your feet touching.
Squeeze your glutes and lift your thighs from the floor, keeping your feet touching each other. Lift as high as you are comfortable with, before slowly lowering your legs back to the ground.
Do 2-4 sets of 10-20 reps each for maximum effect!
