Exercises to get a firm butt focus on your gluteus and hamstring muscles. Movements that firm your body are called strength-training or resistance exercises. The American College of Sports Medicine offers guidelines recommending that healthy adults do eight to 12 repetitions of at least eight to 10 strength-training exercises every week. As your strength increases, incrementally add up to two additional sets.
Hipups
Lie down for this beginning butt exercise. Put your heels on a bench or other sturdy object that allows you knees to bend 70 and 90 degrees. Set your feet hip-distance apart, arms extended at a slight angle away from your body, palms on the floor. Press down through your heels to lift your hips toward the ceiling, contract your butt muscles and relax your shoulders and your neck. Slowly lower yourself to the floor to complete one repetition.
Try and Fly
Lie face-down on your mat and extend your arms over your head to position yourself for this beginning butt-firming exercise. Straighten your elbows and knees, and reach your hands and feet toward opposite walls. Contract your gluteus and abdominal muscles to bring your arms and legs off the floor into a Superman position as you try to fly. Align your head with your arms to prevent neck strain and take three deep breaths. Slowly lower yourself back to the floor, turn your head to place your cheek on your mat and rest for 30 seconds before your next attempt. This exercise should not be done in sets. Instead, do two to five attempts.
Single-leg Squats
Single-leg squats are an intermediate exercise. Stand on a bench or stack of aerobics steps with your right foot flat on the surface and your left foot hanging back behind you, both knees slightly bent and hands on hips. Bend your right knee a maximum of 90 degrees as you push your hips back to balance your body. Straighten your knee to come to the starting position and complete one repetition.
Up and Back
Good balance and strength is required for this intermediate level exercise. Face a bench with your feet hip-distance apart, hands on hips. Place your right foot flat on the bench as you step up on top of it. Lean slightly forward for balance and extend your left leg behind you, lifting it as high as you can to target your butt. Straighten your right knee but not completely. To do the second part of this exercise, bend your right knee, place your left foot on the floor and step your right foot behind you into a lunge. Bring your right foot forward and stand-up tall to complete one repetition.
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