According to MotherNature.com, three main muscles make up the buttocks. These muscles are the gluteus maximus, which is the largest and closest to the surface, the gluteus medius, a smaller muscle, and the gluteus minimus, the smallest and farthest away from the surface of the skin. Exercising the muscles in the buttocks is not only important for keeping a shapely, well-toned body, but helps improve mobility.
Single Leg Pelvic Lifts
Single leg pelvic lifts are a basic exercise that tone all three muscles in the buttocks, according to MotherNature.com. To do single leg pelvic lifts lie on your back with your right knee bent and your right foot flat on the floor. Cross your left leg over your right with your ankle resting just above your knee. Place your arms at your sides and your palms flat on the floor. Slowly lift your pelvis straight up toward the ceiling, clenching the muscles in your buttocks as you lift, keeping your back straight. Return to your starting position and repeat. MotherNature.com recommends working up to a maximum of three sets of 20.
Squats
According to PositiveArticles.com, a website that aims to provide free, accurate information, squats can help build tone and strengthen the muscles in your buttocks. To perform a squat, start in a standing position with your feet shoulder width apart. Keeping your chest up, push your hips back and squat to form a parallel shape. Push back up to your starting position while clenching the muscles in your buttocks. Repeat 10 times if you are able.
Forward Lunges
Forward lunges help strengthen and tone the major muscles in your buttocks by forcing you to support your weight with the muscle group. To do a forward lunge, take a large step forward with one leg, bending one knee and keeping your torso straight. Keep your front foot flat, but raise onto the ball of your back foot as you move forward. Lower your hips and push forward to return to your starting position where both feet are together. Do 10 repetitions with each leg.
Bent-Kick Cross
According to MotherNature.com, bent-kick crosses can help strengthen and shape the muscles in your buttocks. To perform bent-kick crosses, start on your hands and knees. Raise one leg off the floor a few inches and bend it at a 90-degree angle. Push your leg up and back toward the ceiling until your gluteal muscles contract. Return to your starting position and repeat, doing 20 repetitions for each leg. Note that your thigh should not rise above your lower back at the highest position.
Member Comments