If you ever want to step outside in shorts or a swimsuit, one of the first "to-dos" on your physical training list may be to give your big and saggy butt a lift. Fortunately, your rear is full of muscles that are ready to get toned and tightened as soon as you're ready to begin kicking your butt into gear.
Lower-body Emphasis Cardio
If your butt is large and saggy, chances are you need to burn off some excess fat before you can effectively give it a lift. However, you should skip past the "butt blasting" devices and programs that claim to help you selectively reduce fat in that area, warns the American Council on Exercise. The most effective way to lose some inches is to do cardio exercises, which burn calories throughout your body. Try at least 30 minutes of cardio a day and stick to exercises that require you to move your booty. For example, ride your bike, try a kickboxing class and walk or run at an incline.
Squat Dips
The squat is ideal if you want to tone and lift your back end because it helps build lean muscle in your gluteal muscles as well as in the front and back of your thighs. To do a traditional squat, you would spread your legs to about hip-width apart while standing, and bend your knees until you're just about sitting down in mid-air. You could also add spice to a squat by doing a squat dip. Begin by standing with your back facing a chair from about two feet away, keep your feet hip-width apart and place your hands on your hipbones. Lift one leg and place the foot on that side behind you on the seat and lower gradually into a squat with your other leg, recommends "Fitness" magazine. Straighten back up and repeat 15 times before you perform them on the other side.
Lunges
Lunges also help lift and firm your back end by working the muscles in your thighs and your butt. Prepare to do a lunge by standing with your feet about shoulder-width away from each other and facing forward. Step forward with one foot with your leg centered directly over your ankle, taking care to avoid crossing your knee past your toes on that foot, recommends ShapeFit. Your back leg should naturally drop to nearly a 90-degree angle. Return to your original standing position by pushing off with the back of your foot rather than the ball. Repeat 15 times on that leg and then repeat with the other.
Plié
The plié is a simple-seeming ballet pose that also happens to give a your rear end an intense workout. To do one, stand with your back straight and your feet pulled slightly farther apart than your shoulders and your toes pointed out to the sides. Bring your arms straight in front of your body and bend your knees to lower down into a squat, recommends "Fitness." Go as far down as your body will let you go without ever letting your knees pass in front of your toes. Hold for one minute.
References
- "Fitness"; Our Top 10 Exercises to Tone Your Butt; Lexi Walters
- "Fitness": The 15-Minute Bootylicious Butt Workout
- ShapeFit: Butt Shaping Exercises
- "Fitness": Walking Workout --- A Firmer Butt in 30 Minutes
- "Women'sHealth": Rump Shakers
- American Council on Exercise: Why Is the Concept of Spot Reduction Considered a Myth?
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