Your lower hips have the distinct privilege of being very visible in body-conscious clothing. To turn your butt into one of your best features, do a combination of cardiovascular activities that work all the muscles of the hips for symmetry, and target the buttocks with exercise machines and isometric exercises.
Take the Stairs
Climb stairs whenever you can. The action of hip flexion helps shape and lift the large gluteus maximus that is the muscle at the back of the hips. Take the stairs instead of the elevator or escalator whenever it is practical and safe to do so.
At the gym, use stair machines set at low so that you have a low-impact, steady tempo to sustain at least 10 to 20 minutes. If you are a beginner, start with 10 minutes and gradually increase the time. If you don't belong to a gym, use a staircase outdoors in a park or schoolyard for a workout.
Lunges
Use lunges in a gym or at home to strengthen and tone your legs and lower hips. Standing with your feet hips-width apart, step your right foot forward, keeping your knee over the ankle, then step back. Keep your head and chest tall and lower abdominal muscles drawn in to protect your low back. Do without any additional weight for 10 to 12 repetitions for three sets. Later, hold 3- to 5-lb. dumbbells to increase the difficulty. This will burn more calories by increasing the load slightly.
Step-Ups
Use a flat bench bolted into the floor or set against a wall where it cannot slide from you to do step-ups. Stepping up and down from a bench will help tighten your buttocks. Stand to the long side of the bench and step up with the right foot onto the bench, then bring the left foot on. Step down with your right foot back on the floor, then the left. Keep extending through the crown of the head and the lower abs drawn in toward the spine to protect the low back. Start with 10 rounds for two sets and build up to three sets. Once you are strong, add 2- to 3-lb. dumbbells to the exercise; the lighter weight minimizes risk to your knees from lifting a heavy weight.
Isometric Work with a Medicine Ball
Use a light medicine ball -- 3 or 4 lbs. -- or a basketball for a standing isometric exercise to lift your buttocks. Standing with feet hips-width apart, hold the medicine ball or basketball with both hands in front of your chest. Lift your right foot, bending the knee, and pass the ball from the right hand to the left under your right leg. Lower your right foot as you simultaneously lift the left foot, bending the knee, and pass the ball from the left hand to the right hand. This exercise targets the glutes and resembles a basketball drill. Start with 10 rounds for three sets. Add two to three reps per round as you gain strength.
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