Butt Tightening Workouts

Tightening your butt involves getting off of it. The promise of "rear view improvement" often inspires otherwise sedentary people to begin an exercise program. Well-designed butt workouts potentially tighten, tone and strengthen the gluteal muscles. Because these muscles are also used used in various athletic activities, butt-training exercises also enhance athleticism and prevent injuries. If butt size is an issue, don't be fooled by "spot reduction" myths. Lose all-over body fat by performing aerobic exercises that activate the gluteal muscles.

Hill Running

An article in the May 2006 edition of the "Journal of Experimental Biology" details gluteal muscle activation during running and walking. Lead author Daniel E. Lieberman reported that his research team found that gluteal muscle activity increases substantially during running and additional increases during uphill running. Running and hill running also increase caloric expenditure, but repeated hills runs can cause joint stiffness. Dedicate two 30-minute running sessions to hill training, performing no more than 10 hills per session. Chances are the downhill phase causes more knee stress than the uphill phase, so consider running up the hill but walking down.

Elliptical Training

Some elliptical trainers have an incline feature, which provides similar benefits to hill running. This low-impact form of aerobic exercise produces less joint stress. Perform four weekly elliptical training workouts. Set the program for the "hill cycle" on two of your workout days. This will provide an interval training session, which alternates between the incline and flat setting. Use the "reverse setting" on the other two days. This allows you to alternate between forward and backward movement. Herald Tribune columnist Dr. Paul Donohue explains that back-pedaling motion increases gluteal activation.

The Quadruped

The quadruped, sometimes called the "fire hydrant," is a butt-blast exercise from the past. It was once a staple exercise in group fitness classes, until squats and lunges gained popularity. History repeated itself when the American Council on Exercise published a study showing that this old stand-by was actually one of the most effective butt exercises. Begin on your hands. Bend your right knee and lift your right calf, so that your right foot is perpendicular to the ceiling. Squeeze your butt as you lift your leg. Maintain a neutral spine. Perform 10 repetitions and then change sides. Vary the next set by lifting your leg on the first count, bringing it out to the side, in line with your hip on the second, centering the leg on the third count and lowering the knee to the starting position on count four. Progress the exercise by wrapping an elastic resistance band around your ankles. For your next set, lift your leg on the first count and tap your knee on top of the opposite calf on count two. Center the knee and then return to the starting position. Add challenge by placing a weighted medicine ball in the groove of the working leg and contracting your hamstring to hold the ball in place.