Exercises for the gluteus muscles will strengthen and tone your butt. Begin by performing eight to 10 repetitions of exercises one through five with no break in between. Take a 30-second break and repeat the sequence. Gradually build up to doing the sequence three times, with 10 repetitions of each exercise. If you feel any pain in your knees or lower back while doing these exercises, stop immediately and seek guidance from a fitness expert.
Squats
Stand tall and straight with your feet hip-width apart. With your weight on your heels, bend your knees and lower your butt down and back as if you were going to sit in a chair. Squat down until your knees are bent almost 90 degrees. Keep your head and shoulders tall. Press with your heels to lift yourself back to a standing position. For proper alignment, weight must be in your heels, butt must be back and knees must not go past your toes.
Biker Lunges
Standing tall, take a big forward back with one leg. With weight on both legs, sink down and lower your back knee toward the ground. Your front and back knees should make 90-degree angles. If your front knee bends past your toes, widen your stance. Begin to stand, pushing off with your back toe and lifting your back leg. Stand tall and squeeze butt muscles as you lift the leg. Lower back leg and return to standing position. Repeat on other side to complete one repetition.
Side Lying Leg Abduction
Lie on your left side with your left leg bent slightly. Lift your chest up and support yourself with your left elbow directly beneath your left shoulder. Rest your right hand on the ground in front of you. Lift your right leg so that your foot is moving away from the floor. Lower and repeat. When you have completed your repetitions, repeat on other side. If this is too easy, add ankle weights.
Bent-leg Abduction
Kneeling on both knees, bend forward at the waist and walk your hands out until they are just below your shoulders. Shift your weight onto your left knee. Raise your right leg to the side and lower. Keep your knee bent and your back in a neutral position as you lift and lower your leg. If this is too easy, add ankle weights. Complete one set, then switch sides and repeat.
Rear Leg Lifts
Begin on all fours as in the exercise above. Walk your hands farther in front of you and place your elbows on the ground beneath your shoulders. Rest your upper body on your elbows and forearms. Keep your lower back in a neutral position --- do not arch. Straighten your right leg behind you. Begin with your right foot an inch or two above the ground. Keeping your leg straight, lift your leg up as far as you can without arching your back and then lower. Do one set on each side.
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