Whether it is to fit into that new pair of jeans or to look good in that little black dress, slimming your butt can have many benefits. You can perform a number of different exercises to target the gluteal (or butt) muscles to give you the butt of your dreams.
Hip Lifts
Hip lifts target your glute muscles by making you lift your lower back off the floor. To do a hip lift, lay on the floor as if you were to do a sit-up, with your back on the ground and your feet flat on the floor, knees bent. Lift your butt and lower back off the floor while keeping your arms flat on the ground at your sides. To make the exercise more difficult and to target your glutes further, lift one leg up in the air as you raise up on your back. Lower your leg and your body to the floor, then repeat and lift the other leg.
Banded Shuffles
The banded shuffle is a great exercise that targets the butt and can also get your heart pumping. Stand straight with your legs about hip-width apart, with an elastic sports band tied around both lower legs. Squat to the ground so your upper legs are almost parallel to the floor. Take several steps to the right, then reverse and step to the left, all while staying in the squat position. Make sure to keep your back straight; tighten your ab muscles. This will force your butt muscles to do the majority of the work. You may want to extend your arms straight out in front of your body to maintain your balance.
Pliè Squats
The pliè squat is an effective way to target your glute muscles and add shape and definition to your butt. Stand with your legs more than shoulder-width apart, with your toes pointed outward. This is the pliè position. Hold your arms out in front of you for balance. Slowly, squat to the ground, keeping your back straight. Squat until your upper legs are parallel to the ground. Hold for five seconds and return to the starting position.
Side Leg Lifts
To perform a side leg lift, lie on your right side, using your right arm as support. Relax your left arm. Position your legs so your left leg is on top of your right leg. Raise your left leg up slowly as high as you can in the air until your legs form a "V" position. Hold this position for five seconds, then slowly bring your leg down. Repeat 10 to 15 times, then switch to the other side to use your right leg.
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