The Best Fitness Tool You Can Use To Sculpt Your Butt At Home—And You Already Have One

            
By Chelsea Streifeneder, Prevention

Chances are, you have a small towel lying around at home, but did you know it can help you tone your backside? This quick little towel workout is guaranteed to make your butt and core stronger, and it may even help you find muscles you didn't know existed. (Also try these 5 simple moves that will sculpt your whole butt.)

                 

[post_ads]To do these moves you can either use a washcloth or a hand towel, but make sure it isn't too big—you don't want to trip or get it caught on your other leg. Try for 10 to 12 repetitions of each exercise on each leg, and focus on maintaining proper form and alignment. (Lift your butt, flatten your belly, and tone EVERY inch with Prevention's new ballet-inspired fitness program, Flat Belly Barre!)

            

Lunge

Place your towel under your back foot and bend into a lunge position. (If lunges hurt your knees, do this routine that tones your butt without a single lunge or squat.) Your arms can be on the front knee, out in front of you, or laced behind the head with elbows open. Slide out as far and as low as you can without losing your balance. This is about control, not speed. Hold in your lunge for a few seconds, and then come all the way up to standing, bringing legs together. Repeat on the other side. For an added challenge, hold in your lunge and pulse up and down before sliding up to standing.

                       

Scooter

For this one, you will be bent down in your lunge position the whole time, again with the back foot on the towel. Place your hands on top of your front knee or at your hips. Slide the back leg in and out at a brisk pace, pulling and pushing through your core with control and without losing balance. Make sure that your front knee stays bent and doesn't bounce up and down as you move. Repeat on the other side. (Did you know you can tone your inner thighs with a towel, too? Here's how.) 

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Hamstring Pulls

Lie on your back and place the towel under one foot. Reach your arms long by your sides and push through both feet to lift your backside up into bridge position. From here, keep your hips up as you slide out the leg with the towel, and then pull it back in. Keep your hips even and try not to rock back and forth. Repeat on the other side. (While you're lying on your mat, try these 4 resistance band moves for a seriously toned butt.)

               

Pike Up

This one stretches your hamstrings while really working your core. Stand up and place both feet firmly on your towel with legs in parallel. Fold forward and reach your hands to the floor. Take a few breaths here and then carefully start to push the legs out behind you until you find a strong plank position. (Need help perfecting your plank? Here are 4 common plank mistakes—and how to fix them.) From here, start to pull the towel and legs back up and in to your starting position. If you need a modification, begin with a slightly smaller range of motion.

             

MORE: 5 Creative Ab Exercises That Strengthen Your Whole Body—All You Need Is A Towel