Your butt sends a clear message about who you are, your physical condition and your sexual attractiveness. Being in such a prominent place, the butt can be easily seen, and yet it is easy to overlook the fact that numerous muscular functions are going on below the surface. With just a few butt and hip exercises, you can have a firmer butt, stronger hips and slimmer thighs.
Forward Lunge
The forward lunge is one of the best exercises to work your butt muscles. To begin, stand with your feet together, tightening your core muscles and stiffening your spine. Take a large step forward with your right leg, placing the heel of your right leg firmly on the ground in front of you. As you lunge forward with your right leg, drop your hips to the floor and lower your body until your front thigh is parallel to the floor, activating your thigh and butt muscles. From that position, push off with your front leg to return to your starting position, then lunge with your left leg.
Squat Jumps
Squat jumps work your butt muscles to lift and tone your butt. To perform squat jumps, stand with your feet hip-width apart, your arms by your sides and your back straight. Then begin by shifting your hips backward and moving downward, lowering yourself until your heels are about to lift off the floor. Next, pause briefly and then explode upward into a jump, pushing and extending your ankles, knees and hips simultaneously. While jumping, remember to keep your feet even with each other and parallel to the floor, and use the muscles in your butt to push upward. Then land softly on your mid-foot, pushing your hips backward and dropping them down to absorb the impact of your jump.
Front Squat
The front squat works your butt and hips, as well as your inner and outer thighs, helping contour your entire middle region. This exercise can be done with a bar, dumbbells or no weight at all. To perform front squats, stand with your feet slightly wider than hip-width apart and your core tightened. If you choose a bar, place it on the meaty part of your shoulders. If you choose dumbbells, position one in each hand with your palms facing inward. Next, lower your body until your thighs are parallel to the floor, holding your chest upright and your hips shifted backward. Be sure to keep your back flat, your weight on your heels and your knees aligned over the second toe of each foot. Then drive your heels into the floor, pushing your body upward until you reach the starting position.
Rotating Thigh
This exercise works your glutes and inner thighs. To perform the rotating thigh exercise, lie on your left side with your knees bent slightly and your heels pressed together. Rest your head lightly on your arms. For an added challenge, use dumbbells positioned on the outside of your top leg. Next, press your feet together as you squeeze your butt and open your thighs, being careful to tighten your cores muscles in order to not rock your body. Then rotate your right leg out so that your knee points up and tighten your butt muscles as your lower your leg.
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