To effectively contour and shape your butt, target your hamstrings, gluteus maximus and hip abductor muscles. Toned hamstrings give definition to the backs of your legs and emphasize the bottom of your butt. A well-developed gluteus maximus, the large muscle that makes up your rear-end, provides roundness to your butt. Defined gluteus minimus and medius, also referred to as the hip abductor muscles, shape the coveted butt dimple.
Reverse Extensions on Stability Ball
Reverse extensions target the gluteus maximus. Perform reverse extensions on the stability ball by draping yourself face-down over the ball, with the ball supporting your abdomen and pelvis. Steady yourself with your hands on the floor. Start with your legs open and feet planted on the floor. Bring your legs together and up, squeezing your butt. Hold for two counts, then release. Spread your legs as you touch your feet back down on the floor. Repeat 10 to 15 times for three sets.
Stability Ball Rolls
When doing the stability ball roll, the action of moving the ball toward your body works your hamstrings and gluteus maximus, and the action of correcting your hips to maintain balance on the ball targets your hip abductors. Lie on your back with your feet propped up on the stability ball. Spread your arms out at shoulder height to both sides to give your body more stability as you do the exercise. Lift your butt in the air and maintain your torso in this position throughout the exercise. Bend your knees to drag the ball closer toward your buttocks. Press your feet out and roll the ball away from your buttocks. Do three sets of 10 to 15 reps.
Butt Presses with Medicine Ball
Butt presses target your hamstrings and all three gluteal muscles. Lie flat on your back with your knees bent and your feet planted on the floor near your butt. Place the medicine ball in between your thighs close to your knees. Squeeze the ball as you lift your hips into the air, keeping your shoulders and head on the floor. At the top of the lift, squeeze your butt together and pause for one count. Release your hips back toward the floor. Do three sets or 10 to 15 reps.
Kick-Butts with Ankle Weights
An effective hamstring exercise, the kick-butt can help you counter the bottom part of your butt. To do the kick-butt, wrap the weights around your right ankle. Hold onto a sturdy object or wall for balance. Shift your weight to your left foot. Bend your right leg, keeping your right toes on the ground and your right thigh perpendicular to the ground and in line with your left thigh. Lift your right foot up as though you are kicking your right buttock, then lower it with control. Do three sets of 10 to 15 on each side.
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