If you've always longed for the toned backside of a ballerina, you can have the body without donning a tutu and tights. If your doctor approves, you can practice a variety of toning and strengthening ballet exercises in the gym or at home that will help you get a tighter, firmer butt. Wear comfortable clothing, like a leotard or loose-fitting pants, when performing these exercises.
The Bridge
In the article "Natalie Portman's Black Swan Ballet Workout" in "Shape" magazine, former New York City Ballet Mary Helen Bowers recommends the bridge as a butt-toning exercise that also strengthens and tones the legs and the core muscles. Lie on a yoga mat or a towel on your back with your knees bent, touching one another, and your feet on the floor. Pull your stomach in toward the floor. Lift your right leg and point your toes to the ceiling as you straighten it. While keeping your knees together, lift your hips off the floor. Lower your hips until they are just barely touching the floor, then lift them in the air again. Repeat 30 times, then switch to the other leg and repeat 30 times, says Bowers.
Plie Squat Row
"Fitness" magazine recommends using the plie squat row exercise to strengthen and tone the butt, legs, arms and back. Stand with your feet shoulder-width apart and your legs slightly bent. Hold one hand weight in each hand -- use any weights between 1 and 5 pounds each, depending on your skill level. Bend your elbows so you are holding the weights vertically in front of your armpits and straighten your knees. Press your heels into the ground as you bend your knees into a plie position. As you bend your knees, move the weights between your legs while you straighten your arms. Straighten your knees and bend your arms to return to the starting position. Repeat for a total of eight times, then rest and do two additional sets, recommends "Fitness."
Butt-Buster
Bowers recommends the butt-buster exercise to tone and strengthen the butt. Place a yoga mat or towel underneath you, then get onto your hands and knees. Lift your left leg as you bring your left knee to your chest, then straighten your knee as you lift your leg out directly behind you. Lift your leg up toward the ceiling as high as you can, then bring your knee back to your chest. Repeat 30 times, then switch to the right leg, says Bowers.
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