Your gluteus maximus, the main muscle in your butt, appears toned when you develop enough muscle tissue and have a low enough body fat percentage to see muscle definition. Along with aerobic exercise and a balanced diet for fat loss, you need build new muscle tissue in your glutes for a toned butt. Instead of countless repetitions with light weights, perform each exercise with enough weight to fatigue the muscle in between eight and 15 repetitions.
Dumbbell Squats
Dumbbell squats target your glutes, quads and lower back while engaging your abs, hip adductors and abductors and hamstrings as stabilizers. Learn proper technique using light weights first to prevent lower back injury. Stand with your feet hip-width apart and your toes turned slightly outward. Hold a dumbbell in each hand on the front of your shoulders, with your palms facing in. Push your hips down and back as you bend at the knee, keeping your back straight. Lower your body until your thighs are parallel with the floor. Keep your knees behind your toes to prevent excess stress on the joint. Push up through your heels to return to the starting position.
Lunges
Perform lunges using your own body weight as resistance, or hold dumbbells in each hand for added intensity. Lunges work your glutes, hamstrings, quads and obliques. Stand with your feet together and your shoulders pulled back. Engage your abdominal muscles to stabilize your body during the movement. Slowly take a long step forward, landing on the heel of your foot. Shift your body weight onto your front foot, keeping your back straight. Lower your hips toward the floor until your front thigh is parallel to the floor. Push up through your front leg while bringing your feet back together in an upright standing position.
Bridge
The bridge pose uses your body weight as resistance to work your glutes and hamstrings. Lie on your back on the floor with your knees bent and your feet 6 to 12 inches from your butt. Your feet should be flat on the floor and your arms should rest at your sides, palms down. Push through your heels, lifting your hips and back off the floor. Briefly hold the position with only your feet, arms, shoulders and head on the floor, and slowly return to the starting position.
Wall Squats
Wall squats build muscle in your glutes and quads with the assistance of a stability ball. Your lower back and abs serve as stabilizers. Lean against a stability ball placed against a wall, level with your lower back. Position your feet 6 to 12 inches in front of you, hip-width apart. Slowly drop your hips, rolling the ball down the wall as you bend your knees. Continue to lower your torso until your thighs are parallel with the floor. Hold briefly, and roll back to the starting position. Keep your knees aligned with and behind your toes at all times.
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