Most people wouldn’t consider a high metabolism to be a problem. But, when you want to have curves in all the right places, having a little extra fat can be desirable. Unfortunately, you can’t order fat around, telling it where to go. However, by working your butt with specific exercises, you can build your gluteal muscles to make them bigger. Big butt muscles mean a bigger butt -- and a very toned one at that. Aim to do the exercises at least two times per week for the best results.
If you feel pain while stretching, stop.
Aerobic step with four risers
Dumbbells
Step 1
Warm up by walking or jogging for 10 minutes.
Step 2
Set up an aerobic step with two risers on each side. Hold a barbell bar along the top of your shoulders. Place your left foot on top of the aerobic step and your right foot on the floor. Shift your weight to your left leg and stand up. Lift your right leg up and out to the side until it is parallel with the floor. Lower your right leg back down to the starting position. Repeat 15 times on each side.
Step 3
Place your right foot on a sturdy bench. Alternatively, use an aerobic step. Place enough risers under the step so your knee is bent 90 degrees when you place one foot on the bench. Hold a dumbbell in each hand. Shift your weight to your right leg and stand up onto the bench. Bend your right leg and come back down to the starting position. Repeat 15 times on each leg.
Step 4
Put your hands and knees on the floor. Straighten your left leg and lift it up until it forms a 45-degree angle with the floor. Lift and lower your leg 20 times. Repeat on the other side.
Step 5
Stand up with your feet hip-width apart. Hold a dumbbell in each hand. Shift your weight to your right leg. Bend your left knee and lift your left leg a few inches off of the floor. Tighten your glutes. Lift your arms out in front of you so they are parallel with the floor. Raise your left arm straight up into the air. Lower your arm back down. Repeat four times with each arm. Lower your left leg and repeat the exercise with your right leg lifted.
Step 6
Stand with your left side facing a wall. Place your left hand against the wall for balance. Shift your weight to your left leg and lift your right leg about 1 foot off the floor. Bend your left knee just past 90 degrees, lowering your body toward the floor. Stand back up. Repeat 15 times on each leg.
Step 7
Cool down by walking or jogging for 10 minutes.
Step 8
Stretch your glutes. Lie on your back on a mat. Bend your knees and place your feet flat on the floor. Place your right ankle on top of your left knee. Grab onto the back of your left thigh with both hands. Pull your left thigh toward you. Hold for 20 seconds. Repeat on the other side.
Warnings
Things You'll Need
References
Warnings
- If you feel pain while stretching, stop.
Writer Bio
Though constantly traveling the world, Julia Williams is based in Chicago and has been writing since 2006. Williams holds a Bachelor of Science in accounting. She is also a licensed fitness instructor, specializing in Pilates since 2003 and has written hundreds of articles on exercise and health.