For fast results, perform strength building booty exercises every other day and complete daily cardio exercises that engage your buttock muscles, like step aerobics or stair climbing. The top tush-strengthening exercises are different variations of lunges and squats, quadruped hip extensions, stepups and kickbacks, according to the American Council on Exercise. Warm up before you workout, and cool down by stretching all of your major muscle groups.
Standing Strength Training
Activate your gluteal muscles during squats and lunges by pressing through your heels and squeezing your buttocks. Keep your weight on your heels as you bend your knees when squatting. Perform kickbacks by kicking your leg back just past the point where you would normally stop on a rear leg lift. For even faster results, increase the number of sets or repetitions, add weight or other resistance; however, make sure that you can maintain proper form.
Quadruped Workouts
Get on your hands and knees to perform hip extensions and powerpoints. While working on hip extensions, keep your knees bent 90 degrees and push the sole of the foot of your lifted leg toward the ceiling. Perform a strength-building exercise called powerpoint by extending one arm in front of your body and the opposite lower extremity behind your body, parallel to the floor, and then hold the position for a couple of seconds. Perform 15 repetitions, and then repeat by extending your opposite extremities parallel to the ground.
Stairs and Inclines
Routinely climb stairs, skipping a stair every step, and walk or run up steep slopes. Achieve fast results on a treadmill by adjusting the height of the incline, for example, start at a low incline and increase the steepness, every few minutes. The steeper the incline the more booty muscle fibers will be recruited, when walking or running up it. Vary your workout intensity and hike trails with increasingly steep and varying slopes or similarly adjust the treadmill incline. Keep mixing up your pace, speeding up and slowing down to increase the intensity on your rear.
Step Training
Grab a sturdy chair or step and perform step up aerobics. Repeat all exercises on both sides of your body, alternating the foot you use to lead. The higher the step, the more you will engage your butt muscles and the faster you will notice results. Quickly recruit gluteus muscle fibers by incorporating these five stepup exercises into your routine: basic stepup, side leg raise, knee lift, glute squeeze and hamstring curl.
References
- "American Council on Exercise Fitness Matters"; Glutes to the Max; Mark Anders; January 2006
- "Shape"; 3 Workouts for Your Best Butt: The Perfect Programs to Blast Maximum Calories while Tightening and Toning your Tush; Alexa J. Sherman; September 2002
- "Shape"; A Firm Butt in 3 Easy Moves; Stacy Whitman; February 2006
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