Feeling like you need a bit of booty building action? This week in the Best Butt Exercises series, you’ll learn a great butt exercise that not only will help to tighten and tone that tush, but also firm up your tummy as well! 6-pack abs anyone? This is an excellent core exercise, and the bonus is that it gets the glutes too. Love it!
Enter: the ‘bird-dog’. No, it’s not some kind of mythical beast, it’s the name of this odd-looking exercise. Don’t ask me about the name. I think it’s weird too.
Muscles worked: Glutes, stomach, back (core)
Jolie Recommends: Try aiming for 40 bird-dogs, alternating sides as you go
Difficulty rating: 5
Effectiveness rating: 6
This exercise is another great low-intensity butt-burning move that won’t trouble your knees. Did I mention that it also will do wonders for your core and balance?
Here’s what it looks like:
The best aspect of this exercise is that it’s another at-home, no-equipment-required exercise that is both free and easy! It’s not overly cardio-intensive, but it is quite challenging if you haven’t done anything like this before.
The bird-dog will work your core strength and challenge your balance. It’s not as easy as it looks – try it and see!
Best Butt Exercise #19: Bird-Dog
The video demonstration below shows how to do the bird-dog exercise.
How to Do the Move
- Begin on all fours with your hands directly underneath your shoulders and knees directly below hips.
- Engaging your core, bring the spine into a neutral position (straight back – neither arched, nor hunched over).
- With control, raise your right arm straight out in front of you, and at the same time, extend you left leg out straight behind you.
- Hold at the top of the motion and give you glutes a little squeeze to get your leg as high as it will go.
- Lower back to the starting position, and repeat with the opposite leg and arm.
- Repeat for the desired number of repetitions, being sure to exercise both sides evenly.
Perfecting Your Form
Try for 40 reps of this one, alternating sides as you go (that’s 20 per side). Alternatively, if you want to feel a bit more burn, repeat the exercise on one side only for 20 reps before switching to the other for another 20 reps.
Once this becomes easy, you can add weight in the form of an ankle weight and dumbbell if you wish. Another variation for making this more difficult is shown in the video too – which involves performing the exercise with the same arm and leg raised (as opposed to opposite limbs). That should keep you busy for a while!