For some, the quest for a firm butt is akin to the search for the Holy Grail. While an endless number of gadgets are supposedly designed to sculpt the gluteal muscles to perfection, in many cases, results can be accomplished with a simple butt calisthenics exercise program. All exercises should be performed three or four days a week. Do three sets of 12 repetitions for each exercise.
The Research on Butt Exercise
The American Council on Exercise is a major research body for fitness professionals. Because many personal trainers and group exercise instructors report that firming the butt is a top priority for their clients, they decided to fund a study to determine the best exercises to accomplish the task.
The quadruped, which is often called the fire hydrant or the doggie exercise, scored high on the list. Kneel on your hands and knees. Drop your elbows and forearms to the floor, and draw your belly in to support your back. Lift your right calf, so that the sole of your foot is perpendicular to the ceiling. Inhale. As you exhale, squeeze your right gluteal and lift the leg only as high as you can go without arching your back. When you've completed both legs, try these variations. Lift the leg on count one. Bring it out to the side on count two, center it on count three and bring it to the starting position on count four. For your third set, lift the leg on the first count. On the second count, tap your opposite calf with your working knee. These variations will work different parts of the butt.
The researchers also suggest that you perform super sets of some of the butt exercises. For example, after performing the quadruped, you can do a step-up exercise. Using the same working leg, step up on to a 6- to 12-inch platform, and lift the opposite leg.
Considerations for People With Knee Problems
The side lying exercise is perfect for anyone who has trouble putting weight on a supporting knee. Lie on one side and line your body up so that the knees, hips feet and head are on one straight line. Bend your bottom leg. Place your top leg on the floor in front of the bottom leg. Turn the leg so that the knee is facing the floor and your foot is facing the ceiling. Inhale to prepare. As you exhale, squeeze the butt and lift the leg from the floor. The knee should continue to face the floor.
People with knee injuries can also perform butt calisthenics from a prone position. Lie on your stomach. Make a pillow with your hands and rest your forehead on top of them to avoid over compensation with your neck muscles. Bend your knees and bring your heels together. Your feet will be facing away from each other. Lift both thighs off the floor on the first count. Keep your legs lifted, squeeze your glutes to bring both knees together. Open your legs, keeping the heels together, and then return your legs to the floor.
Standing Butt Exercise
Butt exercises performed from a standing position will use other muscle groups, including the hamstrings and quadriceps. These include squats and lunges. Squats are performed with both heels flat on the floor. The movement involves sitting back, as if you were aiming for a public toilet, but did not want to sit down. In a lunge, one foot is placed in front of the other. The back heel is lifted, and the upper body is in an upright position.
Adding Equipment
Medicine balls, weights and resistance tubing can be added to butt calisthenics to make the exercises more challenging. For example, you can place a medicine ball into the groove of the knee during the quadruped, or you can hold a set of weights while performing squats and lunges. For squats, you can stand on a resistance tube and bring the handles to your shoulders. You will feel the resistance on both parts of the movement.
Weak Glutes
If your hip flexors are tight, you might find that it is challenging to perform certain butt exercises because of a concept known as reciprocal inhibition. Reciprocal inhibition means that when one muscle group is tightening, its antagonists are relaxing. Constant sitting means that many people have perpetually flexed hip flexors, which means the gluteal muscles, which are the hip flexor antagonists, are constantly relaxed. Performing hip flexor stretches is crucial for reversing this ratio. Lie on your stomach and grab one ankle. Begin by pulling your heel towards your butt. If possible, lift your thigh from the floor, and hold the stretch for at least 20 seconds.
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