Butt Exercises for Skinny Women

by J. Anthony Cooley, Demand Media
    Dumbbell lunges improve coordination and build strength.

    Dumbbell lunges improve coordination and build strength.

    Building the butt can be a challenge for the skinny woman. Women who are thin all over need to focus on muscle-building exercises in order to build a toned and shapely rear end. Building up your butt looks attractive and makes your pants fit better by filling out your jeans. Having a thin body and a toned butt gives you a well-balanced figure and a more attractive silhouette.

    Dumbbell Squats

    Dumbbell squats are a convenient alternative to barbell squats because they are easy to do at home. Dumbbell squats only require a set of dumbbells, so you do not need a squat rack or spotter. Grab a dumbbell with each hand and extend your arms by bending from the elbows so your palms are facing up. Stand straight and position your feet so they are shoulder-width apart. Push down through your legs while bending at the knees and lowering your body in the same motion as when you sit down. While keeping your knees behind your heels, lower your body until your thighs are parallel with the floor. Maintain a strong posture by holding your shoulders straight and making sure your back never rounds. Return to the starting position by pushing down through your heels.

    Dumbbell Lunges

    Lunges are a popular butt-toning exercise because they are effective and do not require anything more than a set of dumbbells. Stand straight with your arms hanging to the side of your body with a dumbbell in each hand. Keep the dumbbells supported by tensing your shoulders as if you were doing shoulder shrugs. Do not let your arms hang to your sides. Take a large step forward with your right foot. Shift your body forward while landing on your heel. Push through your front leg in the reverse motion to return to the start position. Now, repeat the process using the other leg. A variation of this exercise is the reverse lunge, where you take a step backward from the start position and push down through your back leg to return to an upright position.

    Dumbbell Deadlifts

    Dumbbell dead lifts are an overlooked butt toning exercise that works the gluteus muscles directly. This is a good exercise for the beginner who lacks coordination since the movement is simpler than squats or lunges. Stand straight while holding the dumbbells in front of your body and using your shoulders to keep the weights supported. Bend down at the hips and keep your arms in a locked position. Bend forward until your posture is positioned at a 45-degree angle. Reverse the direction and focus on sticking your butt out to engage the glutes. Return to the start position.

    Tips and Safety

    Use a weight that challenges you to complete between eight and 12 reps. Increase the weight when you can perform more than 12 reps while using proper form. Perform each rep with a burst of intensity to incorporate more muscle fibers. When starting out, use little to no weight until you’re comfortable completing the movements. Wear athletic shoes when performing these exercises.

    About the Author

    Jason Cooley began writing in 2005 as the owner of a personal-training business, authoring advertising copy and business contracts. He has since served as a writer with Oral B and On Top of My Diabetes.

    Photo Credits

    • Stockbyte/Stockbyte/Getty Images