How to Tone Up Butt Cheeks

You don't have to spend hours in the gym, sweating on a treadmill, to get a firm bottom. A few simple exercises, including walking and stair climbing, can help you achieve a toned butt. Perform walking and climbing exercises for 30 minutes at least three to four days per week, preferably every other day to allow your muscles to recover. Do at least 15 to 20 repetitions of other exercises, such as squats and lunges, on your noncardio days.

Walking is one of the best ways to get aerobic exercise and firm up your legs and butt. Climbing stairs is also a good leg and butt workout. Walking on an incline will strengthen, firm and tone your buttocks and your legs. Walk on a treadmill set at a 7 percent incline and walk for 30 minutes. Use the stair climber machine at the gym or a home climber and work out for 20 to 30 minutes every other day to slim and trim your butt. Take the stairs at work instead of the elevator and walk to work when you can to get extra butt-firming exercise.

Squats will work your butt, hips and thighs. Begin by standing up straight with your feet slightly apart, about hip-width. Squeeze your abdominal muscles and lean back slightly to shift your weight to your heels. Bend at your hip joints and knees to lower your body toward the floor in a “sitting” position. Keep your back straight and your torso upright to avoid leaning forward. Lower your body until your thighs are parallel with the floor, if you are able. Keep your heels on the floor at all times. If not, lower your body as far as you can and hold the sitting position for five seconds. Push your body straight back up with your legs. Breathe out as you lower into the squat position, and then breathe in as you return to the start. Do 10 to 15 squats.

The bridge is a powerful, yet easy to perform, exercise that will tighten up your butt and thighs and strengthen your lower back and abdominal muscles. Lie on your back with your knees bent and your feet flat on the floor. Squeeze your abdominal muscles to help flatten your back against the floor. Place your hands on each side of your body with your palms down. Keep your abs tight and slowly push your hips up toward the ceiling using the heels of your feet. Keep your back straight to avoid lifting your hips too high. Hold the position for five seconds and then slowly lower your butt back to the floor. Do five repetitions. Increase the number of repetitions as your grow stronger.

The lunge works the butt, abdominals and thigh muscles. Stand up straight with your feet slightly apart. Lift your right foot off the floor about one foot and hold the position while maintaining your balance for about five seconds. Take a long step forward with your right foot. Land on your heel and simultaneously lower your body straight down toward the floor until your right thigh is parallel with the floor. Push forward and upward at the same time to return to a standing position. Repeat by leading with the left foot. Do 10 repetitions with each leg.