Having a saggy butt is definitely not the most attractive thing on a girl, but on the other hand, having an almost “non-existent” butt is not the nicest thing as well. Nowadays, many girls are trying to achieve a “toned butt” look that is not too big nor small, but just enough to show off the curves of their body in the right way. Working out to get a toned butt is not the easiest thing to do, but it is definitely not impossible.

Below shows two sets of “toned butt” exercises that you can do on alternate weeks. The procedures to do each set is as follows:

1. Warm up your body to get ready for the workout.

2. Do the first exercise for 30 seconds, then have a 10 seconds rest.

3. Repeat the exercise for 3 times.

4. Repeat the same process with the other exercises.

5. If you want you could perform the whole routine a few more times.

6. After the workout, do some stretches to relax your muscles.

Something to take note of: 

- Do not do these exercises every day of the week, allow your muscles on your butt to rest for at least a day.

- You do not need any materials for these exercises.

- You can do these exercises however long you want, as long as your body is able to handle it.

- If doing these exercises makes your body appear too muscular, then feel free to stop doing them.

如何制造你自己的例行：

1. 做一些热身运动来准备要做的运动。

3. 第一个运动锻炼30秒，然后休息10秒。

4. 把第一个运动重复三回。

5. 以同样的方式锻炼其他3个运动。

6. 如果你要，你能重复整个例行多几次。

7. 运动完了以后，记得要把身体伸一下，让肌肉能松下来。

一些小小提示：

- 不要在一个星期内每天做这些运动，至少让你的臀部肌肉恢复一天。

- 你不需要任何物品来做这些运动。

- 你能做这些运动多久都可以，只要你的身体能应付。

- 如果你发觉你的身体因为这些运动变得太壮，你可以停止继续。

  Set A  

1, Squats.

Widen your legs shoulder width apart (or slightly more than that if uncomfortable), then stick your butt backward, putting your weight on your heels, extend your hands forward to keep balance, and then get back up to the original position.

2, Curtsey Lunge.

Kneel one of your legs towards the other side, creating a diagonal line, but do not place your knee on the floor. Get back to the original position and repeat on the other leg.

3, Wall Sit.

Lean your back against a wall and get into a sitting position, as if you are sitting on an invisible chair. Remained in the position for 30 seconds and get back up.

4, Side Kick.

Stand on a kickboxing stance and kick one leg towards one side, and then switch legs. 

5, Jump Lunge.

Get on a lunge position, and jump up while switching your feet. When you land you should be doing a lunge but with a different leg in front.

  Set B  

1, Sumo Squat.

Widen your legs approximately two times of your shoulder width, then stick your butt backward, putting your weight on your heels, extend your hands forward to keep balance, and then get back up to the original position.

2, Forward Lunge.

Stand straight in the middle, and step one foot forward in a lunge, just like kneeling with your knee shouldn’t be touching the ground. Push your feet from the ground to get back to the middle, and do the same for the other leg.

3, Static Squat.

Widen your legs slightly more than shoulder width, and perform a normal squat, but instead of coming back up, remain in the squatting position for 30 seconds. 

4, Front Kick.

Stand on a kickboxing stance and kick one leg forward, and then switch legs. 

5, Jump Squats.

Widen your legs slightly more than shoulder width, and get down to a normal squat, and instead of getting back to the original position, jump up high and then get back to the squat.

There is never a shortcut to getting a beautifully toned body. If you want to get your ideal body, you need determination and consistency in order to see results, which would take at least a month. However, do not allow the duration to demotivate you to stop working out. Don’t view working out as a short-term goal to get your desired body. Think of it as a lifestyle and do it even after you’ve achieved your goal to maintain a healthy body.

"Don't allow people with no purpose to distract you away from yours. Some people just don't deserve the opportunity to faze you or the power to make you mad. You will get it wrong at times so expect to be judged, expect to be doubted, and expect to be talked about; but understand that your mission is greater than your mistakes. Don't waste valuable time trying to prove yourself to pointless people. Accept where you've been, understand where you are, and focus on where you're going. Let God handle the rest."

*Disclaimer: The writer is not a trainer, body builder or any health expert. These exercises, like any other exercises, could be dangerous and could cause injuries. Before attempting any of these exercises, make sure they are appropriate for your strength, flexibility, endurance and overall health. If these exercises are too hard on your body or are causing you pain in any way, do not continue working out with them. Only proceed with them if they make you feel right. These exercises are just based on the researches done and experiences of the writer, and please take into account that they might not be suitable for everyone. The writer would not be responsible for any physical, emotional, or medical issues that have happened due to the extracted information shown.