Kneeling Butt Lift
On all fours, balancing on your hands and knees, place your hands under your shoulders. Your knees should be under your hips. Flex your foot and bend your knee at a 90-degree angle. In this position, lift your leg high into the air until your thigh is parallel to the floor. Think of aiming the bottom of your foot to the ceiling. Don’t arch your back during this exercise. Bring the leg down (it remains in the 90-degree angle position) until it almost touches the floor. Repeat the same movement for three sets of 12 reps each. Switch to the other leg and perform the same movements.
Butt Lift (Bridge)
Lie down, on your back, on a floor mat. Place your hands on either side of the body. Bend your knees and then lift your hips from the floor. Make sure to keep your back straight and your glutes tight. Hold the “squeeze” position for a few seconds and release. Do as many reps as possible.
The squat is one of the top legs and butt exercises. Stand with your legs shoulder width apart. Your feet should be parallel. Cross your arms in front of your chest. Inhale as you squat. Imagine you are lowering yourself into a chair, but don’t go the entire way down. Stop when your thighs are parallel to the floor. You should be able to see your toes. Don’t allow your knees to go beyond your toes. Keep your back straight and your head up. As you stand, exhale and straighten your legs (short of locking the knees). Perform three sets of 12-15 repetitions each.
Begin in a standing position. Pull your shoulders back and lift your chest. Keep your head up, looking straight ahead. Your hands can be on your hips. Position one leg forward as if taking a long stride. Your foot should be far enough in front of you that your thigh and lower leg form a right angle when you bend your knee. Slowly bend both knees, lowering your hips so the rear knee hovers above the floor. Briefly stay in that position and then slowly return to a standing position. When you are in the lowered position, don’t let your knees travel past your toes! Alternate sides and perform 3 sets of 12 reps each.