When you want a good booty, you have to work for it. Like any other muscle in the body, the butt needs resistance exercise in order to look shapely and toned. Even if you have no equipment to work with, you can do a series of squats that require you to lift your own body weight in order to tone up your butt. When you build muscle in this large muscle group, you can make your butt bigger.
Place your feet about hip-width apart and turn your toes out just a bit.
Place your weight onto your heels and brace your abdominal muscles. Lean forward slightly as you bend your knees.
Continue bending your knees and lower your body downward, working to position your thighs parallel to the floor. This will cause your lower legs to lean forward slightly, parallel to your torso. You can keep your arms at your sides, but it may be easier to move them in front of your body to act as a counterweight. Pause in the down position for a brief moment.
Press into your heels and come back to standing. Repeat the entire motion 10 to 12 times. For added intensity, pause for 30 seconds and then complete a second set.
Position your feet a bit wider than shoulder-width apart and turn your toes out. If this feels like a ballerina position, it is -- you're about to do some "plie" moves you may remember from dance class. Allow your arms to hang in front of your torso.
Tuck your tailbone, brace your abdominals and bend your knees, working to move your thighs parallel to the floor. At the same time, raise your arms out in front of you until they're parallel to the floor, to act as a counterweight.
Pause at the bottom for a brief moment and then come back to standing. Repeat the motion 10 to 12 times, take a break and then do a second set; that is, if your legs and butt can handle it.
- Your muscles need time to rest and repair themselves after doing any type of strength training, including exercises that involve lifting your own body weight. As such, plan to do these exercises three to four times a week, with at least 24 to 48 hours between leg workouts.
- As with any exercise routine, be sure to talk to your doctor before beginning, especially if you have a history of back problems or other lower-body injuries.
- Mike Powell/Digital Vision/Getty Images
- How to do a Standing Machine Squat
- Muscle Toning Upper Body Workouts
- How to Strengthen the Abs Lying on Your Stomach
- How to Get Muscular Legs for Women
- How to Do Seated Calf Raises Using the Barbell
- How to Keep the Stomach Toned While Healing From a Lower-Back Injury
- Pilates Boxing Exercises
- How to Improve Balance for Lunges