4 Back and Butt Toning Exercises to Improve Your Rear View by Jo Brielyn
Want a sleeker, slimmer silhouette? Then make sure you don’t neglect those muscles behind you. Even if you can’t see them easily when you look in the mirror, they’re still there! When you work your abdominal and chest muscles, it is always equally important to balance them with back (especially the lower back) and butt exercises to get a well-proportioned result. Toning and reducing fat in your back and butt will strengthen your body and give you a tight and toned outline. It will also improve your posture, which in turn will make you appear taller and thinner.
Here are four must-do exercises to include in your routine that will work your butt and lower back and give you results!
The Back Flab Buster
(This exercise works muscles in the back, shoulders, butt, and abs.)
— Begin on the floor on your hands and knees. Lift your left arm out to the side with the palm up. Raise your bent right leg a few inches off the floor behind you (foot flexed).
— At the same time, pulse your outstretched arm and leg up and down a few inches. Arch your back slightly each time.
— Complete 30 reps. Repeat on the other side.
The Rear Raiser
(This exercise works muscles in the lower back, butt, abs, and hamstrings.)
— Begin in a plank position with your forearms resting on top of an exercise ball, with your hands clasped.
— Raise the right leg slowly, going as high as possible.
— Lower your leg and repeat exercise on the other side.
— Continue to alternate legs and complete 10 to 12 reps on each side.
Swiss Ball Jackknife
(This exercise works your entire core, including your abs, lower back, and hip muscles.)
— Start by positioning your hands shoulder-width apart like you are preparing to do a pushup.
— Stretch out your legs and rest your shins on the stability ball.
— With your back still flat, slowly roll the ball forward by bending your knees toward your chest.
— Pause for a few seconds, squeeze your abs and roll your legs back out to return to the start position. That is one repetition.
— Do 15 to 20 reps.
* To make this move more challenging: Add a pushup as your straighten your knees to return to the start position.
The Corkscrew Plank
(This exercise works muscles in the back, shoulders, chest, butt, abs, and triceps.)
— Start on the floor in full plank position with your feet together and hands directly under the shoulders.
— Keep both palms planted on the ground and rotate your torso until you’re sitting on the floor on your right hip. The right knee should be bent and resting on the floor in front of you.
— Push through your palms and lift the right hip and leg off the floor, returning to the plank position without allowing the right foot to touch the floor. Instead, lift the right leg slightly out to the side (about hip level).
— Return the right hip to the floor and repeat the process. Complete 20 reps. Repeat on the left side.
JO BRIELYN is an author and contributing writer for Get Fit Now and has currently completed 16 nonfiction books about health and wellness. Jo is the founder, writer, and editor of Creative Kids Ideas, a resource website that supplies parents, teachers, and family members with the tips and fun ideas to help build stronger, happier, and more creative kids. She is also the writer behind Good-For-Your-Health.com. Jo is a veteran of the United States Air Force and a former youth leader. She resides in Central Florida with her husband and their two daughters. Jo is the co-author of Combat Fat for Kids.