Everybody wants a firm, tight butt. And the way to get it is to build up your glute muscles, the large muscles in your butt that give it shape and definition. You don't have to be a bodybuilder or even belong to a gym to perform these easy butt-enhancing exercises. Do these exercises three times a week, and you are on your way to a sexy backside.
Donkey Kicks
Butt-enhancing exercises such as the donkey kick can be performed right in your living room while you watch your favorite TV show. Get onto your hands and knees with your wrists in line with your shoulders and your hips directly over your ankles. Keeping your right knee bent, tighten your right buttock muscle and press your heel up toward the ceiling as high as you can. Hold this position for two to three seconds, then lower your right knee back to the ground. Repeat 10 times on each leg (no one wants a lopsided butt!) and work up to three sets in a row.
Bridges
Bridges are a great butt-enhancing exercise. As an added bonus, you can do them before you even get out of bed in the morning. Lie on your back with your arms resting by your sides, bend your knees and place your feet flat on the bed. Squeeze your butt muscles and lift your hips up off the bed as high as you can. Hold for two to three seconds, then slowly lower back down. Repeat 10 times and work up to three sets in a row.
Squats
Squats are another effective butt-enhancing exercise that easily can be made more difficult as you get stronger. Start out with wall squats -- lean back against a sturdy wall and step your feet forward approximately 12 inches, shoulder-width apart. Rest your arms down by your sides and slowly bend your knees -- sliding down the wall -- until your thighs are parallel to the floor. Hold this position for two to three seconds, then slide back up into the starting position. Repeat 10 to 30 times. Put a stability ball behind your back and against the wall and repeat this exercise to make your muscles work a little harder. When you feel confident, do your squats without leaning against the wall, and hold dumbbells in your hands for even more resistance.
Step-Ups
You don't need fancy equipment to perform butt enhancing exercises -- you can do them in the stairwell at work. Stand facing the bottom step. Step up with your right foot, then bring your left foot up onto the step. Step back down with your left leg, lowering your body weight through your right foot until your left foot touches the ground. Bring your right foot back to the ground, then repeat 10 to 15 times -- leading with your right foot -- then switch sides. Make this exercise harder by increasing your speed and the number of steps you do on each side. If you step quickly enough, you might break a sweat and burn some bonus calories.
References
Writer Bio
Aubrey Bailey has been writing health-related articles since 2009. Her articles have appeared in ADVANCE for Physical Therapy & Rehab Medicine. She holds a Bachelor of Science in physical therapy and Bachelor of Arts in psychology from the University at Buffalo, as well as a post-professional Doctor of Physical Therapy from Utica College. Dr. Bailey is also a certified hand therapist.