Moves that tone your butt

Sassypants started this discussion · 7/10/2012

Hey everyone! (first post!!) 🥂 So I'm a pole newbie. I just finished an 8-week beginner series and am now continuing to work on my home pole. You could say I'm addicted. I fell asleep last night smiling and woke up smiling just thinking about pole...❤️ sigh. Anyway! Today I was able to do the inverted crucifix (hurray!! :D). While this is super exciting and I want to show it off to pretty much everyone, I can't help but watch the video of myself and feel a little less-than-thrilled with the way my butt looks. I mean... its just right there. For everyone to see. And you all have some glorious booties, if I may be so bold. Are there moves in particular you do to tone your glutes, both on and off the pole? I'd love to hear some input. Thanks, ladies (and gents)!

22 replies

polergirl · 7/10/2012
Hooray, welcome to the (healthy!) addiction! Squats. Hundreds of squats. Plie squats, regular squats, squats on tiptoe. Lunges are also great but I hate them so I avoid them. Bridges and hamstring curls. And I bet your tush is more thrilling than you think. 😉
Sassypants · 7/10/2012
Hahaha. Maybe I am being a little hard on myself. I want my butt to be undeniably glorious, though! :P What are bridges and hamstring curls?
polergirl · 7/10/2012
Bridges: lie on your back, bring heels close to butt. Tuck pelvis under and squeeze butt to raise it off the floor. Shoulders stay on floor. Hamstring curls can be done in all sorts of ways but basically you're bringing your heel to your butt while applying resistance in the other direction. Machines at gym, resistance bands, swiss balls.... all can provide some variation of a hamstring curl. Oh, another one--donkey kicks, at least that's what I call them. On all fours, keep foot flexed and push heel toward sky. Do set, then pulse, then another set, etc.
ronia · 7/10/2012
Well, if you want a firmer butt than you really chose the right type of exercise! :) Pole dancing does wonders for the butt! I'm sure you'll notice the difference soon :)
Desirae · 7/10/2012
Stretching is also good. Bodynomics on Youtube, Buffie, she was so skinny, and she have no implants or shots and her butt is like whoa!!!! But I hear squats are a recurring one.
keex · 7/11/2012
squats & lunges in all their forms & variations. pilates is great for the booty too!
Lana Lee · 7/11/2012
I LOOOOOOOOVE doing bridges. Not only does it tone you butt, it works out your lower back muscles! It's the best kind of butt work out in my personal opinion. You don't really do much but lie there....
Keiloces · 7/11/2012
Also step ups! Put a chair infront of your pole and put one leg up on the chair and hold the pole for support (but don't use your arms) and step up and down, step up, and down. If you want to increase it, hold a kettle bell in one hand and the pole for support with the other hand and step up. -Hope http://aerialempowerment.com/aerial-store.html
Sassypants · 7/11/2012
Great! Thanks for all the help, ladies!!
PippiParnasse · 7/12/2012
Kettlebell swings all the way!!! The difference in your body is noticeable after a short time. I also agree with bridges as described above. :)
monica kay · 7/13/2012
i seriously despise lunges and squats... mostly because i kinda suck at doing them, no doubt because i never do them hahah i was wondering if anyone thinks clentching the butt throughout the day would tone the glutes??? LIke when you are walking or standing or sitting... just clench the butt. Would that be a way to tone that area??? also, does the superman tone the butt? and- there's that ATL booty dvd... I'm thinking about getting it :) https://www.studioveena.com/videos/view/4ff9b20f-8208-444e-b484-57280ac37250
Sassypants · 7/13/2012
"Who knows, girls, he may put a ring on it!" Hahahaha. Well, thats one way to advertise, I guess! :P
poledanceromance · 7/13/2012
I definitely feel the superman in my glutes when I do Amber's variation, it has an upswept back leg that's basically tantamoun to doing a leg lift on the pole. And just climbing is good for legs and booty as well. But I do firmly believe in doing boring old leg work: squats, abductor/adductor, calves, etc. I've found pole has always left my upper body and core sore, but I didn't get the booty results I wanted until I specifically worked on my legs. I just don't think most pole moves will do for the lower body what they do for the upper body, but doing the lower body workouts does definitely transfer back to pole and make a lot of things feel easier. I hate squats too, but I know they're worth it. My last few videos all have comments about my butt asking me what I do, the answer is sadly squats.
Saphyre · 7/13/2012
@Katana, I remember, many years ago reading an article about Sara Jessica Parker. She said she used to clench her glutes together when she was at a red light. She would hold the squeeze until the light turned green. That always stuck with me, and on occassion I remember to do it. Funny.
plumtwisty · 7/13/2012
Well, this isn't pole, but... three words: brazil. butt. lift. It's a set of beachbody workout videos... I think I did the "bum bum" workout once and couldn't feel my butt for a week. it is incredibly effective!--I'm just kind of scared of it. 😀
Sassypants · 7/13/2012
That's wonderful!! I want to feel the burn haha
monica kay · 7/13/2012
when i do squats, i only feel it in my quads! am i doing squats wrong?!?!
monica kay · 7/13/2012
my quads are already freakishly large, so i dont want to excercise them anymore!
polergirl · 7/14/2012
Push through your heel and clench your butt as you go up. Weight should always be in heels on squats. I feel them in my quads but MUCH more in my hamstrings and glutes.
Saphyre · 7/14/2012
I've been doing squats in plie' position. On my toes, toes and knees pointed out, knees wide. I do 1 set of 16 with toes at about 20 degrees, and one set with toes at about 40 degrees. Awesome!
Ive8899 · 7/20/2012
Like another girl said I bought the brazil butt lift and it was like insanity or p90 x for your butt. You feel muscles you never knew you had well in your bottom. I love it
sophiajacob9906218 · 8/3/2018
Lots of Lunges & Squats Use tools Booty bands and Kettle bells