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Dolphin kick is an undulating motion that tones butt muscles.
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Swimming is a full body workout that uses almost every muscle group, including the three muscles that make up the butt: the gluteus maximus, medius and minimus. Movement through water, whether swimming, kicking, jogging or treading, presents your muscles with resistance, which helps to strengthen them. The natural resistance of swimming also provides an effective workout without the risk of injury from impact often encountered in land-based exercises. You can work out the muscles of the butt using a variety of swimming strokes, drills and other in-water workouts.
Swimming is a great booty-building exercise. Boost your workout by incorporating some water jogging, and drills using a kick board and a sets of fins.
Kick Your Butt Off
Using a kick board or extending your arms in front of your body with one hand on top of the other, you can work out your gluteal muscles with kicking drills. Alternate between half or full-lengths of the pool, using one or more kicking styles for a challenging butt workout. The breaststroke kick uses the gluteal muscles in each movement of the kick as you bend, extend and whip your legs together. Dolphin kick, a kick used for the butterfly stroke, provides a continual though not as strenuous level of resistance to the gluteal muscles. Freestyle kick, used for both freestyle and backstroke, uses the gluteal muscles and the hip flexor muscles continually, which can add to the appearance of a more toned butt and waist.
Tread Some Water
Treading water allows you to keep your head above water, while staying in one place, and it's an extremely effective lower body workout. A traditional form of treading water, called the egg beater, uses alternating circular motions of the lower leg, engaging the gluteal muscles and hamstrings, toning the butt and the back of the upper thigh. The K-tread style of treading water exercises the gluteal muscles as you extend your straightened leg out and up, toward the surface of the water and alternate in a scissor-kick motion.
Jog It Off
A long-time favorite of competitive runners, water jogging uses the same movements of regular jogging with the added resistance of moving through water. Use a flotation belt to stay afloat and focus on your technique. For a challenge, try jogging without a belt. Like other swimming and kicking strokes, an effective water jogging workout uses intervals of different speeds to push your endurance and strength to the limits. Water jogging exercises the gluteal muscles as each leg extends and in front and behind you.
Use Fins for Fitness
Kicking with fins is a great way to add resistance to your workout. Fins can be worn during the freestyle or dolphin kick. Use fins while swimming or while doing kicking drills, but be sure to add extra distance to your workout to account for the faster speeds achieved by using fins. An alternative way to use fins in the water is to tread water, essentially kicking in an upright position. With your head out of the water and your body in a vertical position, alternate leg movements to do a freestyle kick, or move both legs in unison to do the dolphin kick. Both kicks work out your gluteal muscles as well as your thigh muscles, which may help to create the look of a toned butt. For an added challenge use short blade fins, a special fin designed to mimic the shape of the foot, improving endurance and increasing leg power.