Strengthening exercises such as supine bridges can help tone and sculpt your butt and hips. You don't need a gym membership or exercise equipment to perform supine bridges -- you can even do them while you watch TV. Perform these exercises three times each week to firm your hips and backside.
Do a basic supine bridge exercise to begin your workout. Lie on your back on the floor or other firm surface. Bend your knees, put your feet flat on the floor and rest your arms by your sides. Squeeze your butt muscles and lift your hips up off the floor as high as you can and hold this position for two to three seconds. Keep your hips level throughout the movement. Slowly lower back down and repeat 10 times. Work up to three sets in a row.
Supine Bridge Marching
Add marches to your supine bridge exercises to make them more challenging. Perform a basic bridge, but keep your hips up in the air and lift your right knee up toward the ceiling and lower it back down. Repeat with your left knee, then lower your hips back down to the ground. Repeat 10 times. Increase the difficulty of this exercise as your strength improves. Perform 10 marches in a row in a bridge position before lowering your hips back down to the ground.
Supine Bridge Leg Lift
Strengthen your hip flexors -- the muscles at the front of your thigh that bend your hip -- along with your butt muscles with supine bridge leg lifts. Perform a basic bridge. Keeping your hips in the air and your knee bent to 90 degrees, bring your right knee toward your head until your lower leg is parallel to the floor. Hold for two to three seconds then lower your foot back down to the ground and bring your hips back to the floor. Repeat 10 times and switch legs. Make this exercise more difficult as your strength improves -- hold the bridge position and perform 10 repetitions of leg lifts on each side before you bring your hips back down to the floor.
Supine Bridge Leg Curls
Tone the back of your thighs with supine bridge leg curls. Lie on the floor in the bridge starting position. Straighten your legs and prop your heels on top of a stability ball. Squeeze your butt muscles and lift your hips toward the ceiling. Slowly bend your knees and pull the ball in toward your butt. Hold for two to three seconds, then straighten your knees and return your hips to the floor. Repeat 10 times and work up to three sets in a row.
Supine Bridge Ball Squeeze
Target your hip adductors -- the muscles that move your legs in toward each other -- with supine bridge ball squeezes. Lie on your back in the bridge starting position and put a small inflatable ball between your knees. Squeeze your knees together and perform a bridge. Hold for two to three seconds, then lower your hips back down. Keep the ball between your knees throughout this exercise. Repeat 10 times and work up to three sets in a row.
- Princeton University: Athletic Medicine: Lumbar/Core Strength and Stability Exercises
- Princeton University: Athletic Medicine: Pelvic Stabilization, Lateral Hip and Gluteal Strengthening Program
- University of Arkansas: Division of Agriculture: Exercises for Low Back Injury Prevention
- National Center on Health Sciences Information: Hamstrings (Body Weight)
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