While most women in the gym tend to focus on abs, arms or doing cardio, one area of your body that probably deserves more attention is your butt. Unfortunately, spot-reducing fat from your buttocks, or any particular area, is impossible. However with the right combination of exercises, combined with a calorie-controlled diet, you're well on your way to a leaner, slimmer butt.
Items you will need
- Adjustable dumbbells
Reverse Dumbbell Lunges
Hold a dumbbell in either hand and stand with your feet slightly narrower than shoulder-width apart.
Take a step backward with your right leg and plant the ball of your foot firmly on the floor.
Bend both knees until your right leg is just 1/2 inch from the floor. Keep your head and chest up and don't allow your torso to slump forward.
Push your right leg back up forcefully until you're back in the starting position, then repeat on the left side. Follow this alternating pattern until you've completed all your reps. Reverse lunges are more butt-focused than traditional forward lunges, that target your quads more, according to New York-based personal trainer John Romaniello.
Stand with your feet slightly wider than shoulder-width apart with your toes pointing straight ahead and your head and chest up.
Grab a kettlebell with both hands, grip the handle firmly and push your hips forward slightly to get the bell moving.
Swing the bell back through your legs by pushing your hips back as far as you can and bending your knees just an inch or two.
Snap your hips forward as forcefully as you can as soon as you feel a slight stretch in your hamstrings. With enough power you should propel the bell until it's in line with your shoulders and your arms are parallel to the floor.
Resist the urge to pause in the top position, just let the bell come back down at its own speed. Make kettlebell swings explosive and powerful to develop hip power, boost your metabolism and produce beautiful glutes, notes kettlebell coach Neghar Fonooni.
Lie on your back with your hands at your side and your knees bent to 90 degrees.
Lift your toes off the floor so that only your heels are in contact with the ground.
Brace your stomach muscles and lift your hips off the ground as high as you can.
Pause for a second in the top position while squeezing your buttocks and hamstrings as hard as you can, then lower your hips back down under control.
Lightly touch the floor, then lift them straight up again. Once you've mastered the two-legged glute bridge raise, try them one leg at a time, or raise your heels on a box or weight bench.
- Train your glutes twice per week, along with the other main leg muscles -- your quadriceps, hamstrings and calves. Start with three sets of eight reps on each exercise and aim to add a little weight or perform extra reps on every one each session.
- Consult your health care provider before starting any training program and consult a qualified trainer if you're unsure of any techniques.
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