When it comes to the butt, weight loss is generally the point of concern. But on the other side of the coin, you have the people with a slim butt that want to boost their backsides. In doing so, you can create more defined curves and increase self confidence. The way to go about this is by doing weight training exercises. The muscles in your butt are known as the glutes and they can be worked with multiple pieces of fitness equipment and the body itself.
Sumo Squats
Sumo squats are done with a single dumbbell. Stand with your feet in a wide stance and hold the dumbbell in between your thighs with your arms fully extended. Your hands should be grasping the inside of one weighted end of the dumbbell. After turning your toes out approximately 45 degrees, slowly lower your body by bending your knees. Once your thighs parallel the floor, stand up and repeat for 10 to 12 reps. Maintain a straight back and tight core throughout.
Step-ups
Dumbbell step-ups are performed with a bench or step stool. Stand behind the bench with your feet together and dumbbells held at your sides. After placing your right foot on the bench, press down to lift your body up and pause as you lift your left leg in front of your body. Once your left thigh parallels the floor, slowly lower your weight back down on your left foot, then place your right foot back on the floor. Repeat with your left foot placed on the bench. Continue to alternate back and forth until you've done 10 to 12 reps with each side.
Split Squats
Split squats are done with a barbell held across your shoulders behind your neck. Stand with your right foot forward and your left foot behind you. Keeping your back straight and core tight, lower yourself down by bending your knees. Once your right thigh parallels the floor and your left knee is an inch above the floor, stand up and repeat. After you have done 10 to 12 reps, switch sides.
Single Leg Deadlfits
Single leg deadlifts are done with two dumbbells. Stand on your right foot with the dumbbells held in front of you and your left foot held in the air behind you. Slowly lower yourself towards the floor by bending your right knee. While doing this, extend your left leg behind your body. Once the dumbbells are close to the floor, stand up and repeat. After you have done 10 to 12 reps, switch legs. When lowering yourself down, you can lightly tap the floor behind you with your nonworking leg for balance if need be.
Lying Butt Lifts
Lying butt lifts are done with your body weight. Lie on your back with your arms at your sides, knees bent and feet flat on the floor. In a steady motion, press down into the floor to lift your hips in the air. Once you have pushed up as high as possible, squeeze your glutes forcefully and slowly lower. Repeat for 10 to 12 reps.
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