Butt Lifts And Toning Exercises

The butt contains the body's largest and heaviest muscle---the gluteus maximus. Glutes are responsible for hip extension and lifting the legs away from the body. Butt toning and lifting exercises do more than create a shapely backside--strong glutes improve posture, reduce back pain, power the body during exercise and provide stabilization.

Plie Squats

Plie squats target the glutes and strengthen the butt muscles. The squat position and movement is not common during regular activity---it fires up and challenges underutilized butt muscles. To do a plie squat, stand your feet slightly wider than shoulder-width. Rotate your toes out 45 degrees and hang your arms in front of your body. Straighten your back, stick your butt out behind you and tighten your abdominal muscles. Align your knees directly over your ankles to protect your lower body joints during the squat. Lower your glutes and hips to the ground, stopping when they are parallel to the floor. Push up through your heels, return to standing and repeat until you complete 15 repetitions.

Squat with Kickback

This exercise tones and lifts the butt muscles in two different ways---it challenges the muscles during the squat and during the hip extension. To do a squat with kickback, stand your feet hip-width apart and align your knees over your ankles. Bend your knees slightly, straighten your back and hang your arms by yours sides. Stick your butt out behind you and lower your hips and glutes towards the ground, stopping when the back of your legs are parallel to the ground. Shift your weight into your heels. Simultaneously, lift your right leg straight behind you and lift your arms directly in front of your body. In this position, your arms are parallel to the ground and you look like the uppercase letter "T". Lower your leg to the ground and return your arms to your sides. Push up through your heels and return to standing. Lift your left leg during the second squat. Alternate legs until you complete 16 squats.

Bouncing Lunges

Bouncing Lunges challenge your butt muscles and specifically target the piriformis, a flat muscle near the tail bone that aids in hip rotation. To do a bouncing lunge, stand your feet shoulder-width apart and slightly bend your knees. Step your right foot 2 feet in front of you, stacking your knee directly above your ankle. Straighten your back, tighten your abdominal muscles and relax your shoulders. Lift onto the toes of your left foot. Slowly lower your left knee towards the ground, stopping right before it makes contact with the floor. Push up through your right heel and lift your hips 2 inches. Lower your hips 2 inches and then push up through your heel to standing. Repeat until you complete 10 repetitions. Switch legs' positioning and do 10 more lunges.