The fatty foods consumed today and an increasingly sedentary lifestyle may contribute to a larger-than-desired buttock size. In addition, your busy schedule might not be able to cater to multiple gym visits. However, you don't necessarily need the gym to tone this common problem area. A firm, shapely rear end may only require time, effort and an ankle weight or two.
Leg Lifts
Leg lifts require an ankle weight or another form of attachable resistance for optimum efficacy. To start, hold on to a stable object that meets your shoulders. While grasping the object at shoulder height, curl your right leg upward behind you. Stop this movement right before your foot touches your leg or at a spot that it most comfortable to you. Hold this stance as you contract your hamstring muscles, the three leg muscles located just below your buttocks. Gently bring this leg to rest beside your left leg. Repeat as many repetitions as desired, with equal repetitions performed using the left leg.
Steps
You can perform steps anywhere with a firm knee-height surface that can support your weight. Steps can also provide a substantial workout for your thighs. To start, place the surface in front of you or stand in front of it. Next, step up on the surface using your right leg and hold the stance for a few seconds. Gently lower yourself back down to your original position. Perform as many repetitions as desired; repeat the same amount of repetitions for your left leg. For an effective workout, combine steps and leg lifts. For instance, as you lift onto the surface with your right leg, lift your left leg in the same manner as you would during a leg lift. Bring it gently down to meet your right leg and then lower yourself to your starting position on the lower-most surface. For safety purposes, do not use ankle weights if combining steps and leg lifts.
Kneels
To begin, rest on the floor in an all-fours position. Use a mat if your surface is uncomfortable. Keep your hands and arms shoulder-width apart and your knees hip-width apart. Next, raise your right leg to the side. Raise it to a comfortable height while keeping your knee bent. While holding your leg in this position for a few seconds, contract your buttock muscles. Slowly bring the leg down to its starting position. Perform as many repetitions as desired. Perform equal amounts of repetitions using the left leg.
Barbell Lift
This exercise requires a barbell. To begin, stand with your feet shoulder-width apart and rest the barbell on your shoulders. Contract your buttock muscles, keeping them in this contracted position throughout the entire exercise. Next, gently bend forward at the hip until your body is parallel or about parallel with the floor. Hold this position for a few seconds and gently rise to your starting position. Repeat as many as desired.
Cardiovascular Exercise
While the above exercises allow you to firm and tone the buttocks, they do not help you to spot reduce fat in that area, as you cannot specifically target fat loss on any area of the body. Thus, you'll need to initiate a workout regimen that incorporates overall fat-burning exercises so that you can see the buttock muscles you've toned. To burn fat, try walking for 30 minutes or more multiple days of the week. Increase the fat-burning effect by walking up steep inclines. For additional fat-burning activities, try spending 45 minutes swimming, bicycling, rock climbing or rowing for multiple days of the week.
Diet
A healthful diet is also needed to reduce weight. This weight loss will lead to fat loss on all parts of the body, including the buttocks. However, because diet alterations for weight loss are based on your current intake, health and dietary needs, consult your physician for diet recommendations.
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