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.
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.
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.
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 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.
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.