1. Work Your Butt
In fitness jargon, your glutes refer to the gluteus maximus, gluteus medius and gluteus minimus muscles. The gluteus maximus muscle covers the majority of your buttocks and connects the ilium, coccyx and sacrum. It is the largest muscle in the body and controls the movement of your legs when you run, walk or stand. Your glutes support and strengthen your back and knees. Working out your glutes helps define your butt and thighs while adding balance to your body.
2. Boost Your Glutes With Sports
Most sports include elements that naturally require work from your glutes. Jump shots in basketball, lunges and sprints in tennis or racquetball and the push-off in hockey all require strong glute muscles. Even spectator sports work your butt when you climb stadium steps or bleachers. The uphill motion in hiking forces your glutes to work hard. For extra definition, squeeze your glute muscles any time you walk.
3. Squat to Define Glutes
Do you want to look great in your favorite pair of blue jeans? The squat is a basic glute exercise that really tones your butt muscles. Start with your feet shoulder width apart and plant your heels flat on the ground. Bend your body using your glute muscles. The movement should mirror your body when you move to sit down in a chair. Watch your knees and keep them behind the front ends of your toes. Work to lower your body until your thighs are parallel to the floor.
4. Improve Your Rear View
Romanian dead lifts create a tight butt. Some people view this exercise as a hamstring stretch, which may help you maintain proper positioning. Use a light barbell and set your position to mimic the start of a squat. Instead of moving like you plan to sit, bend your body at the hips. As you lean forward, allow your butt to move slightly out. Keep your core tight to prevent injury.
5. Step Up to Bottom Up
Using a box to tone your butt also helps strengthen your hamstrings and quads. It's also a great way to burn fat and helps decrease the appearance of cellulite. Begin by placing a box to one side of your body. Put on foot on top and lift your body in a stepping motion. The leg on top of the box does the work to lift your body. Do reps to the point of fatigue and then switch sides.
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