While there are a number of butt workouts you can do at a gym, it can be difficult to find one that is perfect for doing in front of the TV. For best results with these exercises, try doing a different one during each commercial break. You will target a different part of your gluteus each time, increasing the effectiveness of the exercises.
One of the best butt exercises that you can do in front of the TV are glute bridges. To perform glute bridges, start by laying flat on your back with your knees bent and your feet flat on the floor. Relax your arms by your sides, and look straight up at the ceiling. Take a few deep breaths, and as you do so, carefully lift your buttocks off the ground. Raise your hips until your body is in a straight line from your knees down to your shoulders. Perform 10 repetitions of the glute bridges, and take a short break. Do one more set of the exercise. Once the basic form of this exercise starts to become too easy, add a challenge by lifting your right foot off the ground, bending your right knee, and placing your foot on top of your left thigh directly above the knee. Perform the exercise as described above, and then switch the position of your leg. Do the exercise again, this time with your right leg on the ground.
Rear Leg Extensions
Another great butt exercise that can easily be done in front of the TV are rear leg extensions. To perform this exercise, come onto all fours on the floor or your exercise mat, with your hands planted firmly on the ground. Extend your right leg behind your body, keeping it at the same height as your torso. While keeping your leg as straight as possible, extend it as far towards the ceiling as you can. Slowly lower your leg back down, until it again reaches torso height. Do 10 repetitions of the exercise and switch legs. Do a total of two sets of 10 repetitions for best results.
Stability Ball Roll In
The stability ball roll in can help to tone your butt in little to no time. This exercise requires a stability ball, which can be easily found at most sporting goods stores. To perform the exercise, start by laying on your back, with your legs extended out in front of your body, and your feet lifted off the ground and resting on top of the stability ball. Take a deep breath, and as you do so, lift your hips off the ground, as you did in the glute bridge. Carefully bend your knees, and roll the ball in towards your body. As you exhale, push the ball back out to its starting position. Do at least two sets of 10 repetitions of the exercise for best results.