Next time you’re looking for quick and effective butt exercises, look no further than this move. Butt exercises are also great for toning your lower back and many can do double duty to train your entire core.
The plank with leg lift is one of our favourite butt exercises because it works your glutes, abs, lower back, hamstrings and arms - and it’s a bodyweight workout. Yep, no equipment needed. You can even modify it for different fitness levels.
Here’s how you do it:
Begin in plank pose. Make sure your head is aligned with your spine, your hands are planted palms down and placed directly under your shoulders, and you’re on your toes.Engage your abs to support your lower back and get the best core workout. Alternatively, you can perform this exercise on your elbows, as shown. It will intensify your ab workout, and take some of the work out of your arms.
If full plank pose is too difficult, feel free to drop to your knees. Just be sure to keep your spine flat and hips parallel with the floor - you don’t want your butt up in the air as this totally diminishes your core workout.
Keeping your core tight, take a foot off the ground and bring your heel up into the air as high as you can while still maintaining a solid plank pose. Squeeze your glutes. Hold for a second.
If you are on your knees, use the same principle, except take your knee off the floor, extend your leg back and kick up.
Bring your foot back down to the floor, and then lift the other foot up. Again, go as high as you can and squeeze your glutes. (Tight butts don’t make themselves, people!) Repeat for 20 - 60 seconds. Go as long as you can!
If you want an added challenge, try adding a push up in between reps (one lift on each side = 1 rep) - or do a push up every ½ rep! This is a great way to maximize your upper body workout by strengthening and toning your upper back, triceps, shoulders and chest.
Want another tough option? Elevate your lower body by placing your feet on a step or bench. Add in the push up to totally max out this kick ass total body workout.