If your buttocks aren't as toned as you'd like, firm the jiggle and lift your butt by engaging in exercises that focus on your gluteal muscles. While the gluteus maximus is the largest of these three muscles, you also gain shape and form from your gluteus medius and gluteus minimus. Exercising these muscles will tone your buttocks while improving your range of motion, flexibility and strength.
Lying Down Hip Lift
Tone and firm your gluteus maximus with this exercise. Lie on your back with your knees bent and arms at your sides. Extend your left leg and tuck your right heel as close as possible to your buttocks. Keep your right foot flat on the floor throughout the exercise. Press your hands against the floor for support and keep your back straight as you lift your hips off the floor. Hold this position for a moment before lowering your buttocks to the floor. On the lift, suck in your abs while keeping your shoulders and head flat on the floor; your right heel should remain directly beneath your right knee. Maintain the extended position of your left leg as you repeat the exercise two to four more times. Bend your left knee and lower your left foot to the floor. Repeat the exercise on your other side.
Squats
Squats effectively tone and firm your gluteus maximus muscles. Stand with your feet slightly wider than shoulder-width apart. Point your toes forward and tuck in your abs. Slowly lower your torso, bending slightly forward and extending your buttocks behind you as if you're sitting in a chair. Bend your knees until your thighs are parallel to the floor, or as close to parallel as possible, depending on your thigh strength. Press off your heels to return to your starting position. Perform five to 10 squats. Place dumbbells or a barbell on your shoulders for a more challenging exercise -- and optimal firming benefits.
Forward Lunge
Use your body weight to do the forward lunge, which tones and slims your buttocks and hips. Stand with your feet shoulder-width apart, toes and hips facing forward. Take a large step forward with your right foot and lower your torso, bending your knees as you dip. Don't let your right knee extend past your right toe. Let your left knee come close to the ground while maintaining an upright upper torso. Press off your right heel to regain your former standing position. Step forward with your left foot, repeating the lunge. Perform five to 10 lunges on each side to start. Hold light or medium dumbbells to increase the exercise's intensity.
Bench Climb
The bench climb tones, firms and strengthens your gluteus maximus, as well as your upper thighs and hamstring muscles. Stand sideways with your right side facing a low bench or stair. Place your hands on your hips and your right foot on the bench or stair. Lift your body up with the power of your right thigh -- don't engage your left leg. Return to your starting position and repeat five times. Turn around and perform the exercise with your left leg.
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