A flat or flabby butt can be transformed into a shapely posterior with the right exercises. Toning the muscles in your upper glutes helps give your butt a round, curvy appearance. The glutes are made up of three parts -- the gluteus maximus, gluteus medius and gluteus minimus. Performing exercises that work the gluteus medius and gluteus minimus help develop the upper glute area.
Glute Bridges
Glute brides work all three sections of the butt muscles. Lie on your back with your knees bent and feet flat on the floor. Rest your arms at your sides with palms facing down. Press your weight through your heels and lift your hips off the floor. Hold this position for three counts. Lower your hips but don't let your butt touch the ground. Repeat the motion for four sets of 20 repetitions.
Leg Extensions
Leg extensions target the gluteus medius and gluteus minimus. Stand facing a wall with your feet together. Lightly place your hands on the wall for balance. Lift your right leg straight back to a 45-degree angle. Avoid leaning forward in an attempt to lift your leg higher. Hold this position for a count of three. Slowly lower the right leg to the starting position. Switch legs and repeat the movement. Perform four sets of 20 repetitions on each leg. Increase the intensity of the exercise by performing the motion while wearing ankle weights.
Donkey Kickbacks
Donkey kickbacks engage the hamstrings and glutes. Begin on all fours with your spine in a straight line. Press your left heel up toward the ceiling while keeping the knee bent at 90 degrees. Lower the left leg to the starting position. Repeat the motion for four sets of 20 repetitions on each leg.
Side Raises
Doing side raises stimulates the gluteus medius and gluteus minimus. Start on all fours. Lift your right knee out to the side to hip height. Avoid arching your back. Keep your knee bent at 90 degrees. Slowly lower your right leg to the starting position. Repeat for four sets of 20 repetitions on each leg.
References
- Bodybuilding: Anatomy of the Glutes
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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