Having a shapely bottom doesn't require using dumbbells or a Smith machine. If you're looking for something to do at home, or when traveling, you can incorporate a series of exercises into your workout routine that require minimal space and no weight other than your own body. Before embarking on these exercises, spend five minutes walking or jogging in place to loosen up and warm up the muscles involved.
Lunges
A lunge works the hamstrings, which run up the back of the leg; the quadriceps, the four muscles above the knee on front of the upper leg; the calves and the gluteal muscles. The gluteal muscles are the muscles that form your bottom. In addition, a forward lunge also works the obliques and abdomen.
To complete a forward lunge, you need enough space to step forward one large stride without hitting anything. Stand with your feet next to one another, bring your shoulder blades up and roll them back and tighten your abdominal muscles to create a strong support for your spine. Step forward with your right leg, so you can descend until your right thigh is parallel to the floor without your knee going forward of your toes. Descend with your hips, then rise back up to standing, stepping back with your feet together. Complete 12 times, then switch legs. Complete three sets on each leg.
Squat
A squat using just your body weight can be challenging and effectively shape your butt. The exercise works your gluteal muscles, quadriceps, hamstrings, calves and abdomen.
A squat uses a motion similar to sitting down toward a chair. To do one correctly, keep your feet hip-width apart, tighten your abdominals to protect your back and descend back, not down, keeping your chest facing the wall, not the ceiling. When fully descended, your thighs should be parallel to the floor, knees behind your toes and your chest still facing the wall -- don't bow forward. To add some difficulty as you master a basic squat, descend, then rise halfway and descend again before rising to standing. Repeat three sets of 12 repetitions.
Gluteal Bridge
A simple, weightless butt-shaping exercise you can do on the road or at home is the bridge, focusing on your butt. You can start with the basic exercise and make it more advanced as you gain strength.
To start, lie down with your legs bent, feet about hip-width apart and arms at your sides. Contract your abdomen and draw your shoulder blades up, back and down to support your spine. Lift your bottom until the line from your torso to your knees is straight, driving your heels into the floor for support. Hold for a count of 10 and then lower back to starting. Don't overextend by pushing your butt too high, as this can cause you to arch your back. Complete three sets of 10 repetitions.
To make the exercise more difficult, alternate extending one leg once you achieve a straight line and begin holding. Return the leg to support you as you descend back to the starting position.
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