The butt, backside or derriere is the location on the body known anatomically as the glutes. An excessive butt does not have a major effect on your health, but it can make you feel self conscious. To minimize your butt, you have to do exercises that burn calories and promote muscle tone. These can be done with fitness equipment and body weight.
Stair Climbing
Climbing stairs burns calories and it also causes a burn in your glutes. This type of exercise can melt away pounds and help give your butt more definition. You can use either a stair climber, stair stepper or regular set of steps. A stair climber is a machine with a small revolving staircase. Once you turn it on, you simply walk on the stairs as long as you like. A stepper has two foot pedals that move up and down in a stair climbing motion. With both forms of exercise, you have to continually contract your glutes as you move your thighs backward.
Elliptical Training
Elliptical training is a form of cardio that works your upper and lower body. To use an elliptical machine, position your feet on the movable platforms and grasp the poles at chest height. Continually move your arms and legs back and forth in an alternating motion as if you were walking. Every time you kick one of your legs backward on an elliptical machine, you place emphasis on your butt. You can increase this by turning up the resistance and placing your hands on the stationary handles at the center of the machine.
Indoor Cycling
Indoor cycling is performed on a stationary bicycle. This form of exercise is low-impact and burns calories while working the glutes. You can either stick with your own workout or attend classes for a group atmosphere. During a class, you follow the direction of an instructor who has you alternate your speed and intensity. This is called interval training, and it can boost your caloric output.
Plie Plyometric Jump
A plyometric exercise is performed in an explosive motion. Plie plyometric jumps work the glutes while simultaneously raising the heart rate. To begin, stand with your heels close together and toes pointing out at an angle. After lowering yourself into a slight squat, jump in the air as high as you can. Quickly move your legs out and land with your feet in a wide stance. Lower yourself down again and jump back into the air. Continue to alternate back and forth from each leg position.
Booty Squeeze
The booty squeeze is performed on a slippery floor surface with the help of two towels. To begin, lie on your back with your legs extended and in a "V" shape. The towels should be under your heels at this point. Steadily lift your hips off the floor slightly and slide the towels in toward your body. As you do this, raise your hips as high as you can, move your feet together and squeeze your glutes forcefully. Extend your legs back to the starting position and repeat.
Cycled Split Squat Jump
A cycled split squat jump is performed explosively. To begin, stand with your left leg forward and right leg behind you. Slowly lower yourself down into a lunge position and bend forward at the hips. Quickly jump off the floor as high as you can and switch your leg position. As soon as you land, lower yourself back down and jump again. Switch your legs back to the original position and continue to alternate back and forth.
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