Buttocks Exercises To Help Weight Loss

Calisthenics exercises such as lunges and squats that use your bodyweight for resistance burn around 125 calories in 30 minutes, according to "The Washington Post" article entitled "Feel the Summer Burn." Choosing calisthenic exercises that target your glutes will contribute to weight loss and firming your buttocks. Walking is a popular way to lose weight and work the glutes.

Rear Leg Lift

Rear leg lifts work the glute muscles of your buttocks and your core as you balance your upper body on a stability ball. You do not need a lot of room to do rear leg lifts, just enough to hold your body straight so that you can extend your hips with your knees extended, which works your glutes. To begin, place your hands on a stability ball and hold your arms straight. Step both feet back and fully extend your knees. Adjust your hips so that your body forms an unbroken diagonal line from shoulder to heel. Next, raise your right leg to hip height by squeezing your right glute. Lower your right leg and raise your left leg with your left glute. The legs lift straight up and do not move out to the sides.

Squat Dip

The squat dip is a modification of the split squat exercise that works your glutes and thighs. You will need a coffee table, bench or something of similar height to rest your back leg on during squat dips. To perform a squat dip, stand up tall with your hands on your hips at approximately two feet from the bench. Turn away from the bench and reach your right leg back to rest your shin on the bench with the knee bent. Keep your back upright. Then, bend your left knee until your upper leg is parallel to the floor. Press your body back up explosively by straightening your left leg. Continue to squat for a particular number of reps or time limit and then switch sides before you become fatigued.

Walking on an Incline

Walking up an incline engages your glutes muscles and also burns more calories than walking on a flat surface. The easiest way to control your incline is to use a treadmill. The higher an incline you walk and the faster you go is up to you, but to be safe you should not exercise at an intensity that feels like it is too much for you or has you gasping for air. Walking at an average incline of 5 percent to 8 percent and at a speed of 3.5 to 5 mph is a general range. Begin each walking session with a five minute warm up and cool down. Use a small incline such as 2 percent to 3 percent. Gradually increase speed and incline as you go until you have reached your time goal and then slow down to cool down. One way to do this is to increase your incline or speed every one to two minutes. Make sure that you keep your spine straight and your abs and glutes tight while you work out.