Targeted workouts rarely work when concentrating on smaller muscle groups. However, the gluteus maximus (your butt) is one of the largest groups of muscles in your body. It’s possible to do a lower body workout which focuses directly on your butt, giving you maximum results.
LUNGES – You’ll achieve the best results if you do lunges every day. This is an excellent exercise to sculpt your butt. If this doesn’t hurt after three reps, you’re not doing it correctly. Increase the number of reps as soon as the exercise begins to feel easy, ultimately adding hand weights during your lunges. Hold your weights in your hands at your shoulders while lunging.
LEG EXTENSIONS – Leg extensions are great for a tight bum. Go down on all fours and extend your leg straight out behind you. Bring your knee up to your chest and then extend your leg out again. Vary this movement by pointing or flexing your toes.
SQUATS – A few minutes of squats a day is enough to shape your behind. As you get stronger, increase the number to 100 and more. But remember , don’t go deep, squat as if you are sitting down in a chair. You can even use a chair for help.
STAIRMASTER – Running up the steps or using a stairmaster at the gym are a sure way to perk up your butt. Spend at least 20 minutes on the machine and increase the intensity and time as soon as it feels easy.
RIDE A BICYCLE – Cycling is a great way to firm and tone your butt. It doesn’t matter whether you are riding a regular or a stationary bike as long as you try to exercise at least 3 times a week. Challenge yourself by changing settings to mountain biking up a slope or mountain.
PELVIC THRUSTS – Instead of just lifting your bottom, squeeze the muscles tight, hold and ease back down. Do 3 sets of 20 and you will feel the burn. As you get stronger, lift yourself higher, hold tighter and feel your abdominal muscles contracting as well.
Make sure to add these to your regular workout routine to help insure a tight, toned derriere.