The butt is a common trouble spot for many. No matter what your stature, you may find yourself with an unshapely, flat backside. However, you can firm and tone this area as efficiently and effectively as possible via several butt-targeting exercises. For a silhouette that features a round, lifted rump, grab the necessary equipment and get to building muscle.
Hamstring Curl
The hamstring curl lifts and shapes not only the hamstrings, but also the butt muscles. Lie face-down on the leg-curl machine so that your knees are off the edge of the pad and your Achilles' tendon is below the padded lever, notes the ShapeFit.com site. Keep your back flat as you raise your feet toward your butt. Squeeze your butt muscles when you've raised them as high as you can. Gently lower your legs to the starting position. Repeat as often as desired.
Cable Kickbacks
This exercise uses the cable pulley to tone and firm the butt muscles. Attach a leather cuff to a low cable pulley and attach this cuff around your ankle, advises ShapeFit.com. Face the weight stack from a two-foot distance. Grasp the frame for support if needed, notes the site. Keep your knees bent slightly and your abs pulled in tight. Contract the butt muscles as you gently lift your right leg backward as high as it will go. At this height, squeeze your butt muscles as hard as you can. Gently bring the leg back to the starting position. Perform as many reps as desired, and perform an equal amount on the opposite leg once this set of reps is completed.
Exercise Ball Butt Raises
These butt raises use a standard exercise ball to lift and shape the butt. Lie on your back, place your arms by your sides, and place your palms on the ground. Place your heels on the top of an exercise ball so that your knees are slightly bent. Slowly raise your butt off the floor as high as is comfortable while keeping your feet balanced on the ball. Squeeze your butt muscles at this height. Gently lower your butt to the ground. Repeat as often as desired.
Step-ups
Step-ups tone and firm the butt muscles, as well as the hamstrings and the quadriceps, providing a full-body workout. Stand in front of a low bench or stair. Leading with your right foot, step up so that your foot is entirely on the bench. Bring your left foot up after your left is firmly positioned. Step backward onto the ground by leading with your left foot, and bring your right foot down beside it once it is firmly positioned. Keep your abs tight and your back straight for the duration of the exercise for the proper technique. Maintaining this proper form is more important than the height of the bench. Stop exercising when your form is compromised.
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