Firm Buttocks Exercise

To tone and trim your buttocks, you need to perform total body workouts that put emphasis on the gluteal muscles, or glutes. The glutes include the gluteus maximus -- the fleshy round part of your buttocks -- and your lower buttocks. Combined with consistent cardiovascular exercise and a proper diet, engaging in regular exercise that targets the glutes can help you lift, shape and firm your flabby buttocks.

Squats

Classic squats not only sculpt the glutes but also strengthen your hips, lower back and quadriceps, says BodyBuilding.com. Stand with your feet hip-width apart and your feet turned slightly outward. Hold 5- to 15-lb. dumbbells at your sides with your palms facing inward. Tighten your abdominal muscles and push your hips back as if to sit in a chair. Bend your knees until your thighs are parallel to the floor. Use your glutes to slowly resume the start position. Perform three sets of 20 repetitions for maximum results.

Lunges

Think of the glute lunge as a face lift for your bottom. According to the American Council on Exercise, the glute lunge lifts, firms and tightens your buttocks while toning your quadriceps, hamstrings and abs. Stand with your feet hip-width apart and your arms extended straight out in front of your chest. Contract your abs, stiffen your spine and draw your shoulders back and down. Step your left foot out to the front, bend your knees and lower your body until your left thigh is parallel with the floor. Press your weight into your left heel, and use your glutes to resume the start position. Perform 12 repetitions on each leg.

Hip Extensions

The hip extension is a butt-intensive exercise that specifically targets the glutes without working the quadriceps, as squats and lunges do. Kneel down on all fours with your wrists directly below your shoulders and your knees directly below your hips. While looking down at the floor, lift one leg, bending the knee toward the ceiling at a 90-degree angle. Contract your buttocks as hard as you can, and then lower your leg, stopping when your knee is 2 inches above the floor. Perform 12 repetitions on each side.

Dumbbell Step-Up

Step-ups shape, lift and tone the glutes while providing added cardiovascular exercise. You need a step bench and dumbbells to perform this highly effective exercise. Hold a set of dumbbells with your palms facing inward. Stand facing a step bench, tighten your abs and square your shoulders. Place your left foot onto the bench while lifting and extending your right leg behind you as high as you can. Return to the start position. Alternate legs 20 times.