Having a firm round butt will give you a curvier figure and make you look great in a pair of jeans. Strong butt muscles have health benefits such as helping with posture and giving you the power to perform the majority of aerobic activities. Combine cardio with a healthy diet and the right exercises and you will have the bigger, rounder, firmer butt you're looking for.
Running
Outside of being a great cardio workout, running tones your lower body, giving you a bigger, rounder butt. Running requires the use of all of your lower body muscles working in unison and builds muscle as it burns fat. Running burns upward of 800 calories in an hour-long workout, so it’s an excellent way to lose weight as well. To increase the butt-building potential of a running workout, add sprints, stairs or hills.
Walking Lunges
Walking lunges are an excellent lower body workout that will build your butt and also tone your legs and thighs. Stand with your legs together, arms at your sides holding dumbbells. Lunge forward with your right leg and drop your left leg down toward the ground with your knee almost touching the floor. Next, place your weight on your front leg, lunge forward with your left leg and drop your right knee to the ground. Repeat 10 to 15 times, alternating legs as you go. Complete two to three sets.
Chair Squats
Chair squats work the hips, legs and thighs and will give you a big, toned butt. Place a chair behind you and stand a few feet in front of it with your arms out in front of you. Squat down, but as soon as you feel your butt touch the chair, rise back up again. Keep your body straight when squatting and push your butt out slightly. Keep your knees behind your toes. Repeat for 10 to 15 reps for two to four sets.
Hip Lifts
Hip lifts are a simple butt exercise that also stretches the lower back. Lie on the floor with your knees bent and your hands at your side. Raise your hips off the ground toward the ceiling, squeezing your butt at the top of the lift. Hold the position for a count of one and then return to the starting position. Don't overextend your body; raise your hips as high as you can without straining. For added intensity, kick your legs up at the top of the lift. Complete 10 to 15 reps for two to three sets.
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