No buts about it – it’s possible to firm and tone the area right below your butt by performing exercises targeting gluteus maximus and hamstring muscles. The American Council on Exercise and sports performance specialist Shannon Clark recommend exercises including walking lunges, body-weight squats, gluetus kickbacks, and step-ups to help take your butt to new heights. Before exercising, consider health concerns, injuries and consult with a health-care provider to determine workout intensity.
Stand with your feet together to assume the starting position for walking lunges. Hold a dumbbell in each hand for more of a challenge.
Step forward with your right foot, and lower your body until your left knee is almost touching the floor. Avoid extending your right knee past your toes to prevent straining knee tendons.
Keep your weight on your right leg and push off with your heel. Return to the starting upright position, and continue lunging, alternating legs while moving forward. Aim for two or three sets of 12 to 15 repetitions.
Prepare to perform body-weight squats by standing with your feet about shoulder-width apart and your toes pointed slightly outward. Cross your arms across your chest -- or to increase intensity, hold one dumbbell vertically with both hands in front of your hips.
Bend at the knees to slowly squat down. Slightly lean your torso forward as you descend, with your knees pointed outward.
Push through your heels to return to a standing position, squeezing your glutes as you rise. Without pausing, keep squatting. Aim for three sets of 12 to 15 repetitions.
Get on your hands and knees to perform gluteus kickbacks. If your fitness level is more advanced, you can use ankle weights for added resistance.
Keep both hands and your left knee on the floor, and then raise your right leg with your knee bent. Elevate your right foot until it’s higher than your head while squeezing the right side of your glutes.
Lower your right leg back to the floor and switch legs. For more butt blasting benefits, you can perform small pulsating movements, pushing your heel toward the ceiling while each leg is elevated.
Target your glutes, hamstrings and quadriceps simultaneously by using a sturdy chair or bench to perform step-ups. You can hold a dumbbell in each hand to make this exercise more challenging.
Start by standing with your feet together, and place your right foot on the chair or bench, keeping your left foot on the floor. Press your right heel down to elevate your body and step up with your left foot.
Step back down with your right leg and then your left leg. Continue stepping up and down, leading with your right leg to complete one set of 15 repetitions. Then lead with your left leg, stepping up to repeat another set.
Items you will need
- Sturdy bench or chair
- Optional dumbbells
- Optional ankle weights
- Performing cardiovascular activity using machines with incline features can help burn body fat and make the area below your butt firmer by building lean muscle mass. Following a healthy diet plan with adequate calories to fuel workouts can also help round a flat butt. To allow for adequate muscle recovery, space lower-body workouts at least two or three days apart.
- To prevent muscle strains and tears, master proper exercise form and consider your current fitness level before using weights to perform exercises.
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