Many men and women would love to have a firmer and more shapely rear, but they don't know how to get the results that they desire. Sculpting and toning the buttocks is possible by faithfully performing some elementary, yet effective exercises. Your results will depend on your determination and discipline with exercising. The payoff will be a beautifully shaped backside that looks great.
Roundhouse A
This is an effective exercise to tighten and strengthen the muscles in your butt. Kneel with your hands on the floor. Your arms should be in line with your shoulders, and your legs should be in line with your hips. Raise your bent left leg up and out to the side as high as possible. Extend your leg outward and point your toes. Swing your extended leg to the rear. Bend your knee and place it back on the floor. Perform 10 times. Switch legs and repeat the exercise. You can boost the degree of difficulty by increasing the number of repetitions, or fasten a weight to your ankle while executing the exercise.
Lying Butt Bridge
The butt muscles are firmed and toned by executing this exercise. Lie on your back with your legs extended. Bend your knees and station your feet flat on the floor. Rest your extended arms at your sides with your hands palm-down. Raise your hips, lifting your pelvis off the floor as high as possible. Tighten your buttocks muscles and hold for five seconds. Relax the muscles and lower your body to the floor. Repeat 10 times. You can intensify the workout by bending your arms across your chest while performing the exercise, or raise the hold time from five seconds to 10 seconds for each execution.
Forward Lunge
The lunge is a moderate exercise that delivers tremendous results. Stand straight with your feet shoulder-width apart. Step forward on one leg about 3 feet. Keep your back straight and lower your body while bending both knees to a 90-degree angle. Center your front knee over your foot. Keep your foot flat on the floor throughout the exercise. Slowly raise your body and return your extended leg to the standing position. Execute 10 times. Repeat with the other leg. The level of difficulty can be raised by increasing the number of repetitions, or by holding a weight in each hand while performing the exercise.
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