If your backside is your problem area, you may want to spend the summer hiding in sweatpants. Instead of ignoring your flabby behind, add new exercises into your workout that target the butt. Muscle toning exercises will help tighten, firm and lift the buttocks. Consult your doctor before incorporating new exercise routines into your workout.
Crisscross Kick
Do the crisscross kick to tone the legs, core and buttocks, says trainer Greg Joujon-Roche in Shape magazine. To perform Joujon-Roche's crisscross kick, stand up straight with your feet at about the width of your shoulders. Keep your knees bent -- do not lock them. Curl your hands into two fists and rest them just in front of your neck, underneath your chin. Bring your left foot behind your right foot, crossing it behind you, then lift your right leg, kicking it out to the right, up to the height of your hips. Bring your right foot back down, next to your left foot, then repeat the exercise. Switch to the opposite side, kicking your left foot up this time. Repeat the exercise 15 times on each side, alternating legs.
Ball Squat
Use the ball squat exercise to firm up your butt. Stand up straight with your feet at about the width of your shoulders with your back about one foot away from a sturdy wall. Place a balance ball, also known as a stability ball, in between the small of your back and the wall. Put your hands on your hips for balance, then carefully lower yourself down, bending your knees until they are at a 90-degree angle. Raise yourself back up to the starting position and repeat the exercise for a total of 12 repetitions.
Squeeze, Curl and Lift With Balance Ball
Try Joujon-Roche's squeeze, curl and lift exercise to firm and lift the buttocks and muscles in the back. Lie down on your stomach on a yoga mat or towel. Cross your arms to cushion your head and place a balance ball in the space between your calves. Bend your knees up in the air so they make a 90 degree angle, then lift your legs off of the floor up to your hips. Hold the position for one breath, then lower your legs back down again. Continue for a total of 15 repetitions.
Crab Squat
If you're looking for a challenging exercise to tighten your glutes, try the crab squat. Stand up straight with your feet turned outward. Position your legs a little wider than the width of your shoulders. Bend your knees as you lower yourself into a squat with your legs at 90-degree angles. Walk to the right like a crab, taking alternating steps with your left and right feet. Go 10 steps, then go back in the other direction.
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