Exercises to Do at Home to Tone & Firm Your Butt

Though having a membership to a gym gives you access to tools that can help work your butt muscles --- also known as the glutes --- you need not go to that expense. Tone and firm your butt from home by using the weight of your body, and doing creative exercises.

Squats

Squats work your glutes in addition to your thighs. When you are at home, perform these with body weight, or fill empty laundry-detergent jugs with water, and hold them at your sides. To do a conventional squat, stand with your feet shoulder width apart, holding the jugs at your sides, then lower yourself down until your thighs are parallel with the floor. Stand back up, and repeat as desired. For a variation, perform the squat with your feet in a wide stance, and your toes turned out at an angle.

Resistance bands can be used with squat exercises as well; they are available at most sporting-goods outlets, and won't take up much room at home. Step on the center of the band with your feet, hold the handles close to your shoulders, and perform squats. If the band is the flat, handle-less variety, wrap the ends around your hands.

Lunges

Lunges, with your legs in a split stance, work your butt and thighs. Stand upright with your hands on your hips and right foot forward; move your body up and down by bending your knees. Perform one set of repetitions --- between eight and 12, depending on your condition and abilities --- then switch sides. To increase the challenge, perform these explosively by jumping in the air each time you come up, and switching the position of your feet.

Lateral Step-Ups

Lateral step-ups work your glutes and hip muscles. To do these, you will need a sturdy step stool. Place your right foot on the stool, and your hands on your hips. In a quick motion, push down on your right foot to lift your body in the air, move sideways, and land your left foot on the stool as your right foot touches the ground. Alternate back and forth.

360-Degree Kick

A 360-degree kick works your butt, hips and thighs, and is done from a standing position. Tuck your arms into your sides, lift your right foot off the floor and lower yourself into a slight squat. Carefully extend your right leg straight in front of you, then slowly extend it out to your side, then extend it straight in the air behind you, and repeat. After doing one set, switch to the other leg.

Prone Leg Lifts

Prone leg lifts work your glutes from a face-down position on the floor, with your legs fully extended behind you. In a steady motion, lift your right leg up as high as possible, and squeeze your glutes forcefully. Slowly lower, and repeat with your left leg. Alternate back and forth in a slow and steady motion. To add resistance, buy a pair of ankle weights, and strap them to your lower legs.

References

• Mayo Clinic: Lunge exercise
• "Women's Health" magazine; Lateral Step-Ups; June 15, 2009
• Fitness Magazine: 360-Degree Kick