Though you may like the appearance of a large backside, excess fat can look unsightly in body-hugging jeans or a swimsuit. Keeping the size of your butt while losing the jiggle requires a regular workout routine that burns calories and builds muscle. The butt is one of the largest muscle groups in the body and consists of the gluteus maximus, gluteus minimus and gluteus medius. Actions such as hip extensions, moving your leg to the rear or lifting your leg to the side are all functions of glutes. Including various types of walking lunges in your workout program can help to give you a taut and ample derriere.
Forward Walking Lunges
Stand with your feet hip-width apart, arms relaxed at your side. Step forward with your right foot approximately two to three feet; longer steps help to maximize the use of the glutes. Place your right foot flat on the ground. Lift your left heel so that you are balancing on the ball of the back foot.
Bend your right knee to a 90-degree angle. Simultaneously lower your left knee toward the ground until it hovers just above the floor.
Push through your right foot to raise your body up. Bring your left leg through to lunge forward, having it land two to three feet in front of the right. Continue alternating legs until you complete 10 lunges on each side. Aim for three sets.
Reverse Walking Lunge
Stand with your feet together or hip-width apart if you have trouble balancing.
Step your right foot straight back by two to three feet. Keep your left foot flat on the floor as you land on the ball of your right foot.
Bend your front knee to a 90-degree angle; the back knee should hover just above the floor.
Push through both feet to stand up. Swing your left foot back so that it lands two to three feet behind the right. Lower into the lunge. Continue the pattern until you have completed 10 lunges on each side. Complete three sets.
Side Walking Lunge
Place your feet in a parallel position, hip-width apart with your weight on your heels. Extend your arms out slightly in front of you to assist with balancing.
Step your right foot two feet to the side, so that you are in a wide stance with both feet pointing forward.
Shift your weight to your right foot, push your hips back and keep your left leg straight as you bend your right knee to lower into the side lunge. Your right thigh should be parallel to the floor.
Push through the left foot to stand up and place it on the floor next to the right. Step your right foot to the side again to continue the walking lunge motion. Complete 10 repetitions and then repeat with the left leg leading. Complete three sets.
- Hold a dumbbell in each hand at your side to increase the resistance level. Choose the amount of weight that makes the exercise challenging yet allows you to complete the desired number of repetitions in proper form.
- Maintain an upright torso while performing the various lunges. Your shoulders should be stacked over your hips with your abdominal muscles pulled in toward your back.
- Check with a doctor before starting a new exercise program.
Beth Rifkin has been writing health- and fitness-related articles since 2005. Her bylines include "Tennis Life," "Ms. Fitness," "Triathlon Magazine," "Inside Tennis" and others. She holds a Bachelor of Business Administration from Temple University.