Fitness Articles

Build Yourself a Better Butt

6 Booty-Sculpting Moves to Add to Your Routine

984SHARES
Exercise serves to strengthen and firm the glutes, while appropriate eating habits coupled with aerobic exercise help address the fat tissue on the surface. Every body responds differently to exercise, so it's important to experiment with a variety of butt exercises to identify which ones yield the best results for you.

Contrary to popular opinion, weight training is unlikely to make a woman's butt bigger. The average woman doesn’t "bulk up" from strength training because she lacks a significant amount of the hormone testosterone, which is essential to developing large amounts of muscle. It would take hours of time in the gym on a daily basis, strict eating habits, and use of steroids for most women (and men) to achieve a bodybuilder physique. Due to these facts, I recommend women use heavier weights with fewer repetitions when training their glutes at the gym. This approach is usually more effective than exercising with lighter weights and more repetitions.

Six Butt-Blasting Moves to Try
Here are some of my favorite booty-firming exercises for a shoestring budget. Remember that form and technique are critical for optimal results and for minimizing the risk of injury. Maintain slow, controlled movements instead of using momentum, and focus on the quality of each repetition over the quantity of reps. Unless otherwise specified, do 2-3 sets of 8 to 12 repetitions for each exercise, three times a week (resting at least one day between workouts).
  1. Step-Ups: Stairs are found everywhere—work, college campuses, homes—and they're like free exercise equipment. To target your glutes while going up stairs, remember to push down with your heel while straightening your leg.
     
  2. Lunges: For added effectiveness, lift your front toes off the floor, which shifts your weight onto the heel, thereby increasing the work of the glutes. This quick fix prevents pressing down on your toes, which targets the quads.
     
  3. Squats: You can’t beat this classic butt-strengthening exercise. Try single-leg squats to increase challenge or hold onto dumbbells for added resistance.
     
  4. Bridges: Challenge yourself by performing the bridge with one foot as you get stronger, or add a stability ball for variety.
     
  5. Quadruped leg lifts: On your hands and knees, tuck your belly button to your spine to stabilize your torso and spine. Lift one leg up, keeping the knee bent at 90 degrees, until the upper leg is parallel to the ground. For greater effectiveness, straighten the leg. This creates more resistance and prevents the hamstrings from taking over the work from the butt muscles. For examples of these quadruped exercises, check out Coach Nicole's Butt-Blasting Workout Video.
     
  6. Stair climbing: Like the strengthening step-ups above, climbing stairs as a means of cardio also targets the butt. In fact, any incline (such as a hill or an inclined treadmill) works the glutes more than walking or running on a flat road. Since cardio is important for helping reduce body fat, get more out of your booty-shaping plan by adding some inclines or stairs to your cardio plan.
Committing to this glute-firming program places you on a path to improved health with little financial investment. If having a great rear end isn’t motivating enough to add the exercises above to your repertoire, consider the fact that having a strong rear also implies a strong back. Butts and backs go together, and this is good news for overall health and functional strength. Consistency is key—for as sure as the sun rises, the stock market will rebound, housing prices will rise, and unemployment will plummet—and when they do, you will be sporting one bodacious booty!
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About The Author

Glenn Kent Glenn Kent
Glenn is an ACE-certified personal trainer who motivates clients to perform their best, both physically and mentally. He earned his doctorate in health psychology and is the owner of Fitness Motive, a wellness consulting company located in Cincinnati. Glenn also works as an adjunct university instructor at the University of Cincinnati. He enjoys the outdoors, reading, and has developed an affinity for the taste of dark chocolate.

Member Comments

  • ETHELMERZ
    This one comes on here about every ten days, lol, for all the 18 year old members, "looking"........
    ........sort of amusing to older people. wink wink - 11/29/2014 1:34:38 PM
  • MESAMESA22
    Someone asked about exercises for those of us with 'bum' knees. I do several of these at the pool.. - 11/15/2014 2:18:09 PM
  • ETHELMERZ
    Even having a "Perfect Butt" won't find you a "perfect" friend, so just do the exercises because you think it's good for you. - 11/14/2014 1:47:54 PM
  • I work on a college campus and do "laps" on the stairs in one of the buildings 3 times a week. I really appreciate the tip to "push down with your heel while straightening your leg." Thank you! - 3/11/2013 1:11:58 PM
  • These are great ideals. When I take walks some of the areas are hilly and that is great! - 3/10/2013 6:04:07 PM
  • MUDDIEFIT34
    I am little frustrated with part of the article. I am a black guy and have had big hips and a big behind my entire life and I can't figure out what works. Squats don't work, running doesn't and many of these articles are tilted toward women. - 3/10/2013 5:59:16 PM
  • VOLKERPUP
    Sounds great but what about something someone with a bum knee can do? Stairs are killer and forget squats or lunges. OUCH!!! Maybe some mountain climbers? Those don't strain my knee too bad. - 10/15/2012 9:44:07 PM
  • Great moves! Another terrific one for glutes is split-squats. Especially with the rear foot elevated. - 10/14/2012 11:13:21 AM
  • I'm part of the heart shaped butt team... I love these tips and can't wait to use them :) - 10/14/2012 10:58:20 AM
  • Great article - I have more to work on than just my back side, but this was really informative and entertaining - 4/27/2010 3:27:42 PM
  • I am looking to round out my bottom too. I have found that the scissors side to side motion works well and so do toe lifts... Im welcome to more suggestions though. :) - 3/3/2010 6:35:27 PM
  • Ummm...I'm part of the round or bubble butt team. Anyone else with me? Great article!! - 1/7/2010 2:11:43 PM
  • JESLES
    Flat butt team! I would be in! I suspect one could also call it the apple shaped people, (rather than pear shaped). I jus saw a great article about six exercised to strengthen the gluts! Sounds like we have the tools if we really want to change... : ) for now I an stick to emotional eaters and keep it, and I have faith my shape will chagne. I mean, face it we didn'tget this way over night and our problems won't be solved in that time eitherl

    - 7/26/2009 2:28:04 AM
  • DIET_NO_MORE
    Another flat butt here..."buns of lead"... - 6/7/2009 10:19:17 AM
  • I thought i was the only one with a flattttt rear....haha. Nice to know I'm not alone. Question is?...How do i get it to bounce out..just a little? - 3/22/2009 7:24:01 PM
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