Your butt muscles, or "glutes," can be toned and built just like any other muscle in your body. Through weight and resistance training, you can lift and enlarge your butt---without a gym membership. With the right moves, a simple chair and your own body weight are all you need to whip your butt into shape. Complete the following sets just three times each week for a bigger back side before you know it.
Step 1
Stand with your back to the chair and your feet shoulder-width apart, like you are going to sit down. Keeping your back straight, bend your knees like you are sitting, until your butt barely touches the seat of the chair. Without resting your weight on the seat, stand back up to your original position. At the bottom of your squat your back should be straight and your knees should be bent at a 90-degree angle. Do 10 consecutive squats, rest for one to two minutes, and then repeat the set two more times. You'll do a total of 30 squats.
Step 2
Lay flat on the floor with your left heel resting on the seat of your chair and your arms at your sides. Extend your right leg straight up to the ceiling, making a 90-degree angle with your body. Squeeze your butt as you lift your hips off the floor, so your body forms a straight line from your left ankle on the edge of the chair all the way to your shoulders on the ground. Hold for one count, then lower your hips back to the floor. Repeat this movement 10 times, then switch legs. Repeat the set twice more. You'll do a total of 30 lifts on each leg.
Step 3
Take one big step away from your chair, then stand facing the seat of the chair with your feet shoulder-width apart. Raise your arms above your head so both your palms are facing forward. With your right leg, take one step forward and lower your left knee until it almost touches the ground. You should be in a deep lunge. As you step forward, lower your arms in front of you and touch the seat of the chair. At the bottom of your lunge your right knee should be bent at 90 degrees, your left knee should be almost touching the ground and your fingertips should be touching the seat of the chair straight out in front of you. Push off the ground with your right foot and return to standing position with your arms raised above your head. Alternate legs until you have completed 10 lunges on each leg, then rest for one to two minutes and repeat the set two more times. Lifting and lowering your arms destabilizes your body, so your gluteus muscles work harder to keep you upright. Reaching for the chair also helps improve your form by deepening the lunge.
Tips and Warnings
- Make sure your front knee does not go further forward than your ankle during lunges, as this can damage your knees. The farthest your knee should travel is directly over your ankle, so your calf is straight up and down. If you have trouble finding a deep lunge without your knee moving past your ankle, try taking a larger step forward at the beginning of the move. Until you are comfortable with the workout, try the moves in front of a mirror so you can watch your form. Pay close attention to the angles your body makes and be sure your arms and legs are not bent when they are supposed to be straight. Your muscles need time to recover after resistance training. For the best results, take one day of rest in between each workout. If the set becomes too easy as your muscles grow, try holding free weights during your squats or adding ankle weights to the hip lifts and lunges.
Things You'll Need
- Chair
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