A man with toned glutes not only looks great in his jeans, he also stands straighter, has increased lower-back strength and experiences less back pain, according to Alisa Bauman of YogaJournal.com. The best way for men to tone their butt is to do exercises that work the gluteal muscles, which consist of the gluteus minimus, gluteus medius and gluteus maximus. The gluteus maximus is the largest muscle in the human body and is the muscle that gives your butt its round shape. Exercises that isolate this muscle will give you the firm, toned backside you desire.
Lunges
Lunges work the hips, thighs and butt simultaneously. This exercise requires no equipment, but you can hold weights while doing this exercise to keep your body balanced and to engage your upper body. Starting in an upright position with your legs together, step forward with one leg and lower your hips until your leg forms a 90-degree angle. Hold this position for one second and return to the upright position by retracting your leg. Start with three 12-repetition sets of lunges at least twice weekly, and increase the number of sets you perform by one each week to build muscular strength while toning your butt.
Squats
Squats are a lower-body exercise that you can perform with or without a barbell. The movements required to perform squats resemble the movements necessary to repeatedly sit down and stand up in front of a chair. Placing a weighted barbell across your shoulders when squatting increases the intensity of this exercise. Bending your legs into the squatting position engages your quadriceps, hamstrings and calves, while returning to an upright position engages your gluteal muscles. Alternate squatting with lunges each time you exercise your lower body, performing at least three 12-repetition sets, to tighten and lift your buttocks.
Flutter Kicks
Flutter kicks can help you to sculpt a firm, toned butt. To do flutter kicks you must lie face down on a sturdy, horizontal surface, such as a weight bench or coffee table. Place your hips on the edge of the surface and hold the surface tightly to keep your body stable. Squeeze the muscles in your glutes, and lift your left leg while keeping your right leg stable. As you bring your left leg back to the starting position, start lifting your right leg. Continue this motion until you've lifted each leg up and down a minimum of 25 times. Do multiple sets of this exercise regularly to tone and sculpt your bottom.
Butt Lift
The butt lift is a simple exercise that can effectively tone your rear end. To do butt lifts, you must lie flat on the floor face up with your hands at your sides. Bend your knees, and place your feet shoulder width apart. Lift your hips off of the floor by pushing down on your heels. Keep your hips elevated for approximately two seconds while keeping your back straight, and slowly lower your hips back down to the starting position. Perform three to five 20-repetition sets of this exercise two to three times weekly to sculpt firm, toned glutes.
