A tight, well-defined butt is not only aesthetically pleasing; it can help prevent injuries. The glutes work as antagonists to the hip flexors. If the hip flexors are tight, the gluteal muscles will be weak, which will require the hamstrings, which are relatively weak muscles, to take over. When the hamstrings are overworked, they are susceptible to tears. Luckily, there are many effective ways to work the butt, either with or without equipment.
Foam Roller Stretch
If you perform your butt workout after sitting all day, there's a good chance that your hip flexors are tight. Although there are many ways to stretch your hip flexors, using Styrofoam rollers is fast and efficient. Simply lie face down over the roller, which should be placed directly under your hip flexors. Allow your body weight to sink into the roller, and hold the position for at least 30 seconds. The inability to voluntarily contract the working muscles and relax the antagonist is one of the main obstacles to achieving the maximum benefits of any exercise. As such, while your hip flexors are relaxing into the foam roller, try to contract your buttocks, and hold them tight for as long as possible. Eventually, the idea of contracting your butt while relaxing your hip flexors will become ingrained in your motor memory, and your butt exercises will be more effective.
Aerobic Exercises for the Butt
Going uphill can be an uplifting experience, for both your spirits and your butt. You can walk up hills or climb mountains. If none are available, try the elliptical or treadmill at the highest incline, a stair stepping machine or a step class. These types of aerobic exercise provide the best of both worlds; they burn excess body fat, and they help shape the butt. However, since over training on hills or at an incline can put excessive strain on the joints, perform this aerobic workout three times weekly, and allow for a 48-hour rest between sessions. Aerobic butt-toning workouts should last at least 20 minutes. However, women, who often tend to store most of their body fat in their lower body, may need to extend the session to at least 45 minutes.
Quadriped Hip Extension/Glute Bridge Superset
In a study funded by the American Council on Exercise, otherwise known as ACE, the researchers found that the classic, quadriped hip extension is one of the the best butt exercises. The glute bridge or Cook Hip Lift is a corrective exercise that was developed by physical therapist Gray Cook, as a means of correcting gluteal weakness. Super setting is a workout technique that involves the consecutive performance of two exercises that work the same muscle group. When the supporting muscles of one exercise become fatigued, simply switch to a different exercise that works the same muscles from a different alignment.
For the quadriped, kneel on all fours. Make a triangle with your elbows, and rest your elbows or forearms on the floor. Place a 3 to 5 lb. medicine ball into the groove of your right knee. Bend the knee and bring your right heel toward your right butt cheek. Inhale to prepare, and as you exhale, squeeze your butt and lift the leg from the floor, only as high as you can go without arching your back. Perform 12 repetitions, and then roll onto your back. Your right knee will be bent, with the foot on the floor. Lift your left knee to your chest, and place the medicine ball behind the left leg. According to Cook, this will limit excessive hyperextension. Squeeze your right glute, and lift each vertebra until you are in a bridge. Perform 12 repetitions, and then repeat the sequence on the other side.
Squat/Lunge Sequence
Both the squat and the lunge received high grades in the ACE study. Here's a sequence that effectively combines the squat and the lunge into one exercise, thus increasing the benefits. Begin by bending your knees and sitting back as if you were about to sit on a chair. Keep your knees bent, and take a step backward with your right foot. When the toes touch the floor, perform a lunge, by bending your knees about a half inch deeper. Keep your knees bent, and step your right foot back to center. Straighten your legs to the starting position. Perform 12 repetitions, and then switch side.
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