10 Butt Exercises You Can Do On A Mat


Get ready to whip that backside into shape.
If you’re tight on space or don’t have access to a gym, these 10 mat exercises are just what you need to strengthen and firm your backside. You’ll need a mat (obviously) and a dumbbell or two—you can also ditch the weights entirely and do these moves using just your bodyweight. While most of the moves don’t require you to get off the floor (don’t be fooled, they are still tough), we also tossed in a few standing butt exercises that you can do on the mat for a little ~cardio bonus~. Give them a try, but first ask yourself…are you ready to bring sexy back?

What You’ll Need: A yoga mat, set of light dumbbells (start with 3- to 5-lbs.) and one heavy weight (start with 10- to 20 lbs.).




The Moves: Consider the 10 exercises below your little black book of butt exercises.

1.Leg Lift

Get into high plank, then lift straightened right leg straight a few inches and squeeze butt.
Hold for three seconds and lower back to plank.
Repeat on other side


2.Extension Balance


Start on all fours with hands under shoulders, knees below hips; one weight in right hand.
Lift right arm in front of body while extending left leg behind you. Lower back to start position. Don’t forget to do both sides


3.Weighted Donkey Kick


Start on all fours with hands under shoulders, knees below hips. Bend left leg to 90 degrees and place one weight behind left knee.
Squeeze left leg to hold weight in place and kick left leg up into the air, then bring knee under hips. Don’t forget to do both sides.


4.Lateral Leg Lift


Lie on right side and place one weight above just above left knee on quad holding weight in place with left hand.
Lift left leg up and down a few inches. Don’t forget to do both sides.


5.Clam Shell


Lie on right side with legs stacked and knees bent. Without moving knees, lift feet into air.
Keeping ankles together, raise left knee into air and lower back to start. Don’t forget to do both sides.

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