1. The Gluteus is the Maximus
While there are really three muscle groups that make up the rear end, it's the gluteus maximus that gets all the attention. It's that big muscle that, when left unattended will seem to grow out of proportion to the rest of your body. Butt muscles are important to give your body a second look from behind, but they are also the muscles that you use to propel yourself while walking, running and performing most sports activities.
2. Make Every Step Count
When no one is looking, or when you are wearing really loose clothing, tighten up your butt as you walk. With each step, consciously pull up and squeeze your cheeks. Alternate your strides, too. Take small close steps and move to a wider step to give your butt a more thorough workout. Isometric exercises can be done while sitting. Make a habit of squeezing and holding your butt muscles at every red light while driving. Do it while you're on the phone or during commercials and you'll get in a workout without even trying.
3. Hit the Floor
One of the simplest ways to work those butt muscles is to lie on the floor with your knees bent. Raise your pelvis toward the ceiling and squeeze. Do this rapidly for three sets of 10 reps, and then do it again, holding each squeeze for its own count of 10. Now, get up off your butt onto your hands and knees. Keep your back straight and kick up with each leg, keeping your knee bent. Flex and tighten the butt muscles when the leg is upright. Repeat on each leg.
4. Step up to the Plate
Find something on which you can step that is a foot or two off the ground. With a weight in each hand, stand straight and step up on the bench or table. Pull the rest of your body up with you and then carefully step down using the same leg first. Reverse the procedure with the other leg. A pulley machine with a strap attached to your ankle provides a great glutes workout. Stand facing the machine and kick backwards. Start with light weights and increase as you become more accustomed to the resistance.
5. Butt Out
Once you've incorporated isometric and callisthenic gluteus exercises into your daily routine, you'll want to show off those results with good posture. By standing straight, not only will your body show better, but you can maintain those tight muscles as well. Good posture includes a butt tuck, giving a little more support to those heavily-used muscles.
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