A tight, toned butt can go a long way in shaping the curves on the body. If you have excess fat on your butt, you need to simultaneously do cardiovascular exercise and weight training to slim it down. Cardio burns calories and weight training builds your butt muscles, known as the glutes. You will need several tools to do your exercises.
Stair Climbing
All types of cardio succeed in burning calories and reducing fat on your body, but you can increase the emphasis on your butt by doing stair climbing. Being that you are lifting your feet in a repetitive, vertical motion, your glutes continually get worked and ultimately toned. Aim for 30 to 45 minutes of stair climbing and do it at least three days a week.
Kickbacks
Glute kickbacks work your butt from an all-fours position on the ground. Place your hands under your shoulders, knees under your hips and toes hip-width apart. In a steady motion, lift your left leg off the floor, push your foot straight toward the ceiling and squeeze your glutes forcefully. Slowly lower your leg, repeat 12 to 15 times and switch sides. When lifting your leg, keep your knee bent.
Power Step-Ups
Power step-ups are fast-paced butt exercises that also contribute a high caloric expenditure. To do these, you will need a weight bench or a stack of aerobic steps to act as a platform. Place your right foot on the platform and press down to lift your body in the air. When doing this, use enough force to lift your foot in the air. While in the air, move your left leg to the front of your body and level your thigh to the floor. Carefully land back on your right foot, lower your left foot to the ground and repeat in a fast, smooth motion. After doing 10 to 12 reps, switch legs.
Single Leg Towel Squat
Single leg towel squats require a slippery floor surface like hardwood or linoleum. Stand with your feet together, the towel under your right foot and hands in front of your chest. In a controlled motion, slide the towel out to your right side as you slowly bend your left knee and push your butt backward. Once your left thigh is approximately parallel to the floor, slide the towel back and repeat. After doing 12 to 15 reps, switch legs.
Hip Bridge
The hip bridge is a corrective exercise for lower back pain. As an added bonus, it also works your glutes. Lie on your back with your arms at your sides, knees bent and heels close to your butt. In a steady motion, lift your hips off the floor as high as possible and squeeze your glutes for a full second. Slowly lower and repeat 12 to 15 times.
Ball Leg Lifts
Ball leg lifts work your butt muscles from a face-down position. Place your lower shins or toes next to each other on the ball and your hands shoulder-width apart on the floor. Your body should be in a push-up position at this point with your arms fully extended and back straight. While maintaining this postural alignment, lift your right leg off the ball by contracting your glutes. Squeeze forcefully for a full second, lower your leg and repeat with your left leg. Alternate each leg for a set of 12 to 15 reps.
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