How To Lift Your Glutes Without Losing Your Curves

No one wants a saggy backside, but the glute muscles are often neglected, according to the American Council on Exercise. They are among the largest muscles and keeping them strong will help prevent injuries to the lower extremities. With the popularity of celebrities like Jennifer Lopez, Jessica Biel and Beyonce, many women want to enhance their glutes while keeping their curves. The answer is simply to use heavier weight when performing gluteal exercises that require resistance.

Step 1

Perform a standing leg press by standing on an assisted pull-up/dip machine. Hold on to the handles above you with an underhand grip and place your right foot on the middle of the padded platform. Press down until your right leg is fully extended. Squeeze the glutes, exhale, return to starting position and repeat. Complete the same number of sets and repetitions on both legs.

Step 2

Perform the prone bench buttocks lift. Lie face down on a flat bench. Place your hips at the bottom of the bench while holding the top of it. Keep your legs wider than hip-width apart and keep your toes on the floor to start. Squeeze your abs and press your hips into the bench. Squeeze your glute muscles and lift your legs up to hip height and exhale. Next, slowly lower your legs to starting position. Use ankle weights for more intensity.

Step 3

Place a stability ball squat against a wall and lean on it with your mid-back. Hold a dumbbell in each hand, step forward and place your feet shoulder-width apart. Bend your knees and lower your butt towards the floor until your knees are bent at 90 degrees. Return to starting position and repeat.