A plump, rounded bottom can enhance your appearance, especially the rear view. Not to be confused with a fat butt, caused by excess weight, a plump butt is more toned, defined and lifted due to a combination of aerobic exercise and strength-training. To see the results of your efforts, lose excess weight through a healthy, calorie-reduced diet and aerobic activity. It's not possible to lose excess fat in just one area, according to the American Council on Exercise, but you can tone the butt muscles while losing weight for a firm, more rounded butt.
Speak with your doctor before beginning a new exercise program.
Lose 1 to 2 pounds of excess weight by cutting 250 to 500 calories from your diet each day while burning the same amount of calories daily through aerobic exercise. Getting rid of excess fat will help you see the definition and roundness achieved through working your gluteus maximus, or butt, muscles.
Engage in cardiovascular activity that helps you get rid of excess fat while firming and toning your butt. Jog or walk around your neighborhood, or use the treadmill or stair climber at the local gym to burn calories and work the butt muscles.
Add intervals into your aerobic workouts to burn more calories, suggests Mayoclinic.com. Boost the butt-lifting and sculpting benefits by performing intervals that engage those muscles, such as doing one minute of lunges after every five minutes of walking, or jogging uphill for one minute out of every five.
Incorporate strength-training exercises that lift and tone the butt muscles, such as raised kickbacks. Stand 2 feet behind a chair; bend forward at the waist until your upper body is parallel to the floor while holding onto the back of the chair for support. Raise your right leg until the thigh is parallel to the floor. Bend your knee so the sole of your shoe is facing the ceiling and your leg forms a 90-degree angle. Extend your right leg until it's straight, and then return it to the starting position. Repeat this exercise 25 times on each leg, three times weekly.
Perform squats while holding hand weights for added resistance to help firm your butt for a plumper appearance. Hold 3- to 8-pound weights in each hand with your arms at a 90-degree angle and the weights held vertically at chest level. Position your feet about 2 feet apart and bend your knees lightly. Squat down, sticking your butt out as if you're sitting on a chair, until your thighs are parallel with the floor. Rise back to the starting position using your butt and thigh muscles to lift your body. Repeat 12 to 24 times three times weekly.
Do 20 to 36 curl lifts three times per week for a rounder, lifted butt. Lie on your stomach with one leg bent at a 90-degree angle so the bottom of your flexed foot is parallel with the ceiling. Place a hand weight behind the bended knee and bend your knee a few inches more to hold the weight in place. Lift your thigh 3 to 5 inches off the floor without moving your calf and while keeping your hips on the floor. Pulse the bent leg toward the ceiling until the butt muscles feel fatigued. Repeat on the other side.
- American Council on Exercise: Why is the Concept of Spot Reduction Considered a Myth?
- Mayoclinic.com: Weight Loss
- Fitness Magazine: Walking Workout-- A Firmer Butt in 30 Minutes
- Mayoclinic.com: Rev Up Your Workout with Interval Training
- Women's Health Magazine: Revealed -- Best Cardio Machines for Your Butt
- Fitness Magazine: Defy Gravity-- Your Butt-Sculpting Workout Plan
Mary Ylisela is a former teacher with a Bachelor of Arts in elementary education and mathematics. She has been a writer since 1996, specializing in business, fitness and education. Prior to teaching, Ylisela worked as a certified fitness instructor and a small-business owner.