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o squats. Squats are one of the best exercises you can do to tone your backside. To do a squat, stand with your feet shoulder-width apart and bend your knees to bring your backside towards the ground, as if you are going to sit in a chair. Squat as low as you can comfortably go. Make sure your knees remain lined up over your feet as you squat down. Then, stand up again and repeat the exercise. Do 3 sets of continuous repetitions for about 45 to 60 seconds per set. Try sumo squats for a variation that will target different areas of your backside as well. This is the same as a regular squat except you do it with your feet slightly wider than shoulder-width apart and your toes pointing out to the sides. . Lunges are also great for toning your backside. To do a lunge, stand with your feet shoulder-width apart and then take a big step forward with one foot and bend your knees so that the back knee goes down towards the ground and the front knee bends at about a 90-degree angle. Make sure to keep your front knee above your ankle. Hold for a second and then step back into the starting position. Do 10-20 repetitions on each leg to complete a set, or do the exercise for 45-60 seconds on each leg. Do between 1 and 3 sets. For more of a challenge, try holding a 5 pounds (2.3kg) to 15 pounds (6.8kg) weight in each hand while you do the lunges. . Donkey kicks target the glutes and hamstrings. To do a donkey kick, get down on the ground on your hands and knees. Your shoulders should be over your wrists and your hips should be over your knees. Extend one leg straight out and up towards the ceiling, as if you are kicking a high target with your heel. Then, bring your knee back to the starting position and repeat. Do this exercise 10-20 times on each leg or for 45-60 seconds on each leg. Do between 1 and 3 sets. For more of a challenge, try doing this exercise starting from a plank position. nclude some bridge lifts. Bridge lifts are great for toning your backside and core. To do a bridge lift, lie on your back with your arms straight along your sides and your palms facing the floor. Then, bend your knees and place your feet flat on the floor about shoulder-width apart. Slowly lift your hips up towards the ceiling and squeeze your glutes as you do so. When your body is in a straight line, hold the pose for a few seconds and then slowly lower your bottom back down to the floor. Repeat this exercise for 45 seconds to 1 minute, then rest. Do 1 to 3 sets. Try doing single leg bridge lifts for a more challenging move. Instead of doing this exercise with both feet flat on the ground, lift one leg straight up in the air above your hips and hold it there as you lift.
. Include lunges Do donkey kicks .