Get A Toned Butt With These Dumbbell Moves

It’s never the wrong time of year to work on that bikini butt. Jenny Sugar offers these simple moves to tone your tush. All your need are a set of light or medium weight dumbbells.

 

Dumbbell Squat

Squats are one of the most effective ways to target your backside. Holding dumbbells makes them a little more challenging.

• Stand with your feet hip-width distance apart, holding a dumbbell in each hand.
• Slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels. Don’t let your knees move beyond your toes, and don’t let the knees roll out or in. Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed.
• Press through your heels, and slowly straighten your legs to stand up. Make sure to keep your spine neutral. Do not round your back.
• Do three sets of 12 to 15 reps.

 

 

 

 

Wide Squat

Widening your stance while doing squats will target your glutes differently and will also tone your thighs.

• Hold a pair of dumbbells in your hands with your arms straight and your palms facing away from you. Step your feet apart so there’s about 20 inches between your heels. Point your toes out slightly.
• Bend your knees and elbows, keep your shoulders over your hips, and lower down so your weight is back in your heels. Then straighten your legs and arms.
• Complete three sets of 12 to 15 reps.

 

 

 

Deep Reverse Lunge

Reverse lunges are super challenging, but if you step back even farther, deepening your lunge, then you’ll really feel it in your lower body.

• Begin with your feet together, holding a dumbbell in front of your chest.
• As you step your right foot back into a deep lunge, lower the dumbbell to your left foot. Make sure your left knee is directly over your ankle.
• Step your right foot forward to return to the starting position. Repeat, lunging the left foot back. This counts as one rep.
• Complete three sets of 12 to 15 reps.

 

 

 

 

 

 

 

 

Side Lunge to Curtsy

This sideways lunge will target your outer tush as well as your inner thighs.

• Holding a dumbbell in your left hand, side lunge to the right, bringing your left hand to your right foot. Lower your booty as much as possible. Keep your toes pointed forward and your right knee bent to no more than 90 degrees.
• Push off gently with your right foot and come into a curtsy position with your right leg crossing behind your left as you press your weight overhead. Keep your hips square and your curtsy tight. Both feet should be pointed forward. This completes one rep.
• Repeat by stepping immediately into a side lunge from the curtsy.
• Once you have completed 12 to 15 reps, switch sides. Do three sets total.

 

 

 

 

 

Romanian Deadlifts

This basic move not only targets your tush, but also tones the hamstrings and quads.

• Stand holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.
• Keeping your arms straight and knees slightly bent, slowly bend at your hip joint (not your waist), and lower the weights as far as possible without rounding your back, which should remain straight.
• Now squeeze your glutes to slowly pull yourself up (don’t use your back).
• Do three sets of 12 to 15 reps.