10 Bodyweight Moves For a Toned Tush

Updated on 8/18/2015 at 3:25 AM

POPSUGAR Photography | Kat Borchart

You don't need a fancy gym membership to lift and sculpt that booty! All you need is your own body's weight and the motivation to start sweating. Here are 10 easy-to-follow moves that will help you achieve the derriere of your dreams. Add them to your regular strength-training routine for big results.

Good Mornings

Stand with your feet hip-width apart, and place your hands at the back of your head with your elbows opened wide.
Pull your abs to your spine, and keep your back neutral while pressing your butt backward, hinging at that hips, until your back is almost parallel to the floor. Keep a slight bend in your knees as you bend forward.
Return to standing, squeezing your glutes when you are upright. This completes one rep.

Jump Squats

Begin in an athletic stance with feet shoulder-width apart and arms bent with hands at chest level. Bend knees and come into a full squat.
Jump up as explosively as you can, reaching for the ceiling.
When you land, lower back into the squat position to complete one rep.

Wide Squat

Hold a pair of dumbbells in your hands with your arms straight and your palms facing away from you. If you don't have dumbbells, keep your hands clasped in front of your chest as shown. Step your feet apart so there's about 20 inches between your heels. Point your toes out slightly.
Bend your knees and elbows, keep your shoulders over your hips, and lower down so your weight is back in your heels. Then straighten your legs and arms. This completes one rep.

Gate Swings

Start with your feet in a wide, second-position stance with your toes pointed slightly outward. Bend your knees and lower into a squat, using your hands to help push your knees wide apart to deepen the inner-thigh stretch.
Push off your knees to get leverage, and jump your right leg in front of your left, landing in a standing "cross-legged" stance.
Immediately jump your legs back out to a wide squat with your hands at your knees.
Push off your knees and jump your legs together, crossing your left leg in front of your right.
This completes one rep.

Split Lunge Jumps

Stand with your feet together and your knees soft. Jump and come into a lunge with your left leg forward.
Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front.
Jump your feet back together to complete one rep.

Alternating Curtsy Lunge

Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Return to standing, and switch sides.
This completes one rep.

Leg Balance Warrior 3

Stand on your left foot with your right leg lifted to 90 degrees and your right knee bent.
Lean your torso forward as you lengthen your right leg behind you. Reach your arms overhead for balance as your torso and leg come parallel to the floor. Keep your left knee slightly bent.
Hold this position for a moment, and reach through your right heel to engage the back of the right leg.
Bring your right leg forward, and return to standing upright. This completes one rep.

Single-Leg Bridge

Lie on your back, with the knees bent, and place your hands on the floor for stability. Extend the left leg out.
Pressing your right heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
Slowly lower your body to the floor. This completes one rep.

Superman

Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
With your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated "u" shape with your body — your back arches and arms and legs lift several inches off the floor.
Hold for two to five seconds and lower back down to complete one rep.

Advanced Bridge Tabletop

Sit on the mat with your fingers facing away from you, with about 12 inches between your butt and your heels.
Press through your glutes as you lift your butt off the floor, coming into a tabletop position.
This completes one rep.