Not only do shapely buttocks help fill out your favorite pair of blue jeans, a well-rounded rear helps accentuate your curves and may help your waist look slimmer. To achieve a shapely, well-toned rear, perform a combination of glute-strengthening exercises at least twice a week coupled with regular aerobic exercise to help blast fat and show off your tight and lifted buttocks.
Weighted Squats
Barbell squats target your glutes, as well as your quadriceps and hamstrings. With a barbell placed on your lower shoulders, stand with your feet hip-width apart and grasp the bar firmly slightly wider than shoulder-width. Keeping your chin up and back straight, bend at the hip and knees, and force your body weight onto your heels. Continue lowering your upper body until your thighs are nearly parallel with the floor. Slowly return to the original position by straightening your legs. Complete three sets of 10 repetitions.
This exercise may also be performed with dumbbells. Hold a dumbbell in each hand and rest each weight on your shoulders as you execute this exercise.
Modified Lunges
Incorporate a weight bench into performing lunges for a better workout for your buttocks. Move the weight bench close to a wall so you can better support yourself as you perform this exercise. Rest the top of one of your feet on the edge of a weight bench. Stretch your opposite foot 3 to 4 feet away from the bench, toes pointing away from you. Slowly lower your buttocks toward the floor by bending your knees, being careful to keep your balance. Straighten your legs to resume the original position. Perform three sets of 10 repetitions of this exercise.
Fire Hydrants
Firm, lift and tighten your tush with fire hydrants. Get on the floor on your hands and knees, looking forward, with your back and arms straight, and legs bent at the knee. Shift your body weight onto your left knee and -- while keeping your right knee bent -- lift your right leg out and up until it is parallel with the floor. Return your leg to the original position. Perform three sets of 15 repetitions on each leg.
Aerobic Exercise
Aerobic exercise is necessary for burning fat and calories to help show the muscles you have developed, even in your buttocks. However, certain types of aerobic exercise may help lift and tone your rear more than others. If you enjoy walking, jogging, running or hiking, try performing these activities on hilly terrain. Walking on various slopes helps to lift your buttocks and give them a firmer shape. Try to perform at least 30 minutes of aerobic exercise most days of the week for best results.
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