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Improve your butt with strengthening exercises.
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The muscles of the butt are more than just cushioning while sitting, this large muscle group helps you lift, squat and walk. There are several workout methods for targeting the muscles of the buttocks, but some exercises are more effective than others. Always consult with your doctor before starting a new exercise program.
Squat it to the Ground
Squats are one of the most beneficial exercises available for toning and strengthening your buttocks. Squats can be done with dumbbells, a barbell or without equipment. If you choose dumbbells, hold one dumbbell in each hand and bend your elbows to align the dumbbells with the front of your shoulder. If you choose a barbell, position the bar behind your head toward the base of your neck and keep your hands slightly wider than shoulder-width apart. Start squatting by bending your knees and pushing your hips backwards simultaneously as if trying to sit in an invisible chair. Lower your body until your thighs are parallel on the floor. Hold this position for one second and then using slow and controlled movements, push into your heels to return to the standing position. Perform three sets of 12 repetitions.
Kick Back to a Better Butt
Single leg deadlifts target the gluteus maximus of your supporting leg and can be done with or without grasping dumbbells or a barbell. If you choose to hold weights, stand tall with your feet together and bring the bar or dumbbells to the upper-front of your thigh with your arms extended downward and your palms facing your body. Stand in this same position if you're not using weights. Lower your hands to the floor and keep your arms aligned with your shoulders while simultaneously extending your left leg back and up until your left foot is aligned with the height of your buttocks. Hold this position for one second and then slowly lower your leg while bringing your upper body back to starting position. Repeat three sets of 12 repetitions on each side of your body.
Step Up to Glute Strength
Step ups use your gluteus maximus and quadriceps to push your body weight off the ground onto an elevated platform, but the intensity can be increased by grasping a dumbbell in each hand. Start by standing and facing a sturdy chair or flat weight bench. Your toes are about 6 inches away from the elevated platform. Extend your arms downward and hold the dumbbells to your sides with your palms facing inward. Bend your right knee and raise your right foot off the ground and place it so your entire foot is firmly planted on the elevated surface. Push off the ground with your left foot and contract your buttocks to raise your left foot to the elevated platform. Once both feet are placed on the elevated surface, step backward with your left foot and once you touch the floor, lower your right foot to the floor. Perform three sets of 12 reps on each side of your body.
Lunge for a Toned Backside
Lunges are another butt-building exercise that are guaranteed to give you a toned backside. As with the other methods, lunges can be done with or without weights. Start by standing tall. If you choose dumbbells, hold one dumbbell in each hand with your arms extended to your sides and palms facing inward. If you choose a barbell, position your hands slightly wider than shoulder-width apart and place the bar behind your head at the base of your neck so the bar is aligned with the top of your shoulders. To start, step forward with your left foot so you're standing in a split stance. Bend your knees while lowering your body until your left thigh is almost parallel to the floor and your right knee is about 1 inch from the floor. Hold this position for one second. In a controlled motion, push your left foot off the ground and return to your standing position. Perform three sets of 12 reps on each leg.