Exercises For The Buttocks

Shape Your Buttocks

Try these exercises for shaping, lifting, and strengthening the buttocks. You can superset two of these together or do a series of giant sets, or perform them individually. Options are endless. For those of you who have knee issues squats and deep lunges may be exercises you will want to avoid.

Step-ups
This is not a typical exercise you would see someone doing in a gym, because frankly, they’re hard and tiring. If you have knee problems this one may not be for you. Step-ups are performed using a normal bench (or sturdy chair if at home) 18-24 inches tall. Stand facing the bench, place your right foot onto the bench and stand as if going up a step, bringing the left foot up and even. Keeping your weight on the right foot, step back down with the left foot and bring the right foot even with the left. Repeat on the same side or alternate right and left. It’s important to keep the back straight, shoulders over the hips, and stomach muscles tight when executing this move. You can add resistance with dumbbells or if you’re balance is really good, place a weighted bar across your back. Do up to 2 sets, 10-15 repetitions each leg. All these exercises can help strengthen, shape, and lift your derriere but keep in mind that you will only see a change in shape if you are engaging in aerobic exercise and watching your diet as well. Otherwise, you’ll be firming up the muscles under the fat. Save your money on gimmicks that promise to melt inches from your behind. Spot reducing does not exist. These gadgets are nothing but shams and many a fool has had their wallets thinned by well-made marketing schemes. Your best bet, as it always has been, is to throw on the workout clothes and get your butt moving (no pun intended).

Leg Kickbacks
This is an oldie but a goody. Start out on a mat on your hands and knees, weight evenly distributed. Draw one knee forward and underneath you and then extend your leg straight behind you, lifting the foot above body position, without overarching your back. When extending and lifting the leg, the work portion of the lift should come directly from the hip area. Do not overarch your back to elevate the leg. As this exercise becomes easier, wear ankle weights for more resistance. Do up to 2 sets of 15-25 repetitions each leg.

Leg Press
Most people wouldn’t consider the leg press an exercise for the buttocks but it actually is; though the gluteal muscles are not primary movers. To incorporate greater activity from the gluteal region simply place your feet higher (further up) on the plate. Higher feet placement also increases the activity of the hamstrings as well. Do not fully lock the knees at the top of this move.

At-Home Workout Routines: Best Butt Exercises

Core Ball For Beginners & Beyond (Over 10 Routines) $8.78 Product Description – These targeted and ultra effective core ball routines will help you achieve a sleeker and healthier body. With proven workouts that concentrate on your mid section, you will get the sexy,toned abs that you have always dreamed of. A wide range of beginning level routines teach the basics of working with a ball while progressively challenging routines allow you to power sculpt …

15-Minute Workouts for Dummies $6.97 A quick and intensive workout featuring over twenty five toning and shaping exercises….

Bellydance for Beginners with Suhaila: Fitness Fusion Buns $2.82 BELLYDANCE FITNESS FUSION WITH SUHAIL – DVD Movie…

The Butt Book: How to Build a Non-Cellulite and Fat-Free Butt in 9 Weeks $7.81 The derriere is considered the sexiest body part the world over. Don’t you want that sexy butt to be yours? With The Butt Diet, it can be! Of course The Butt Diet doesn’t give you only a great-looking rear, it makes you look incredible all over. The Butt Diet is easy to follow. You will never go hungry – in fact, you may have a hard time eating all the food you should! There is no calori…

The Bottom Line: Your Fastest Way to a Sexy Butt $6.71 A comprehensive book dedicated to women who want a more firm, toned and shapelier butt and hip area….

The Little Butt & Thighs Workout Book (Little Book) $9.16 DESCRIPTION: With the newest “little book” in the series with big benefits, it’s easier than ever to get thinner thighs and a tighter tush! Every year, people spend millions of dollars on fitness gad-gets that promise a better lower body, but with no results. Now, for fitness en- thusiasts of all levels, comes THE LITTLE BUTT & THIGHS WORKOUT BOOK. It brings a concise, appealing approach to toni…