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Butt Exercises With Fast Results

by
author image Brooke Peyman
Brooke Peyman has been writing since 2004. Her articles have appeared in "The State Press." Peyman holds a Bachelor of Science in nutrition communication from Arizona State University and has also earned her Yoga Alliance Certification.
Butt Exercises With Fast Results
Butt exercises will give you the backside you want to show off. Photo Credit George Doyle/Stockbyte/Getty Images

There are so many kinds of butts in the world. There's the saggy butt, the pancake butt and the big-booty butt. However, you could have the perfect butt if you put a little bit of work into it. The glutes are a muscle so they can be reshaped and grow just like any other muscle in the body.

Glute Muscles

Butt Exercises With Fast Results
The gluteus maximus is is responsible for most of the strength of the lower body. Photo Credit Comstock/Comstock/Getty Images

The gluteals are the muscles in the butt and they are among of the strongest muscles in the body. There are three major muscles in the glutes. The gluteus maximus, minimus and medius. The gluteus maximus greatly contributes to the general shape of the butt and it is responsible for most of the strength of the lower body. The gluteus medius attaches the upper part of the butt and the lower back. This part of the butt gives the round appearance. The gluteus minimus is the smallest muscle and helps to maintain balance. It plays no role it the physical appearance of the butt.

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Cardio

Butt Exercises With Fast Results
Doing aerobic activity that incorporates the lower body, especially the glutes, will get you fast results. Photo Credit George Doyle/Stockbyte/Getty Images

Cardio training will help to bring results to your back side. Aerobic training will help to burn calories allowing you to melt fat off the glutes. Cardio exercises like running, hiking and kickboxing all use the glute muscles to not only shed pounds but to build the glute muscles. Doing aerobic activity that incorporates the lower body, especially the glutes, will get you fast results. The American College of Sports Medicine recommends doing cardio for 60 to 90 minutes to lose fat quickly, including the layer covering your butt muscles.

Lunge

Butt Exercises With Fast Results
Lunges are especially good at working the glutes. Photo Credit Creatas Images/Creatas/Getty Images

Lunges work the lower body, especially the glutes. Mixing up the way you do lunges will help to target different parts of your back side. Walking lunges, reverse lunges and stationary lunges will help to burn out the glutes. Using weights or your own body weight will both give you results.

Squats

Butt Exercises With Fast Results
Do squats for a shapely butt. Photo Credit Mike Powell/Digital Vision/Getty Images

Squats will give you a shapely butt. These can be done using your own body weight or with extra resistance adding weights. Squats can be made more challenging by slowing down the tempo. Slowing down the tempo puts more demand on the body because there is more time under tension for the muscles. Also holding a squat at the bottom of the move will add more of a challenge because of the isometric hold. Doing three sets of 12 squats playing with the tempo will help to build a shapely booty.

Booty Builders

Butt Exercises With Fast Results
Step ups are considered one of the best butt workouts. Photo Credit Jupiterimages/Photos.com/Getty Images

A flat butt can be plumped up by building the muscle. Hip extensions and step-ups top the American Council on Exercise's list of Best Butt Exercises. Hip extensions are done on your hands and knees lifting one leg up. This leg is bent at a 90-degree angle as you push your foot up to the ceiling. This works right into the glutes lifting them up. Stepups also target the tush. These can be done by placing one leg on top of a box or step. Pushing up with that leg you straighten the leg up and then return to the floor. This exercise will not only target the glutes but it will also get your heart rate up.

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References

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