Strong, firm buttocks can increase strength and endurance as well as overall comfort. The primary muscle in the buttocks is the gluteus maximus, known as "glutes," so any exercises that work this muscle will contribute to firmer, stronger buttocks. Set aside 10 to 20 minutes of exercise three to five times a week in order to effectively firm and tone the butt muscles. If you experience significant pain or discomfort, consult with a doctor or certified physical therapist to determine the cause.
Hip Lift Progressions
Fitness magazine listed hip lift progressions in their 'Top 10 List of the Best Butt-Toning Exercises." Since this exercise also relieves tension in the lower back, it is a great way to begin a butt workout set. Lie flat on your back with the knees bent. Let your arms rest at your sides, with the palms facing downward. Inhale and as you exhale, lift the hips toward the ceiling, engaging your buttock muscles and keeping the shoulders and lower back firmly on the ground. Hold this position for one second and then extend your right leg into the air for five seconds. Lower the foot the ground and bring the hips back to the floor. Repeat for one minute, alternating legs with each leg raise.
Supermans
Supermans are ideal for beginners who are just starting with a butt-firming routine. In addition to firming the buttocks, this exercise is beneficial for the upper and lower back muscles, as well. Lie flat on a mat or the floor with the arms extended over your head and the palms facing each other. Inhale deeply and as you exhale, slowly raise your legs a couple inches off the floor, keeping the upper body down. Engage the abdominal muscles and lengthen through the spine as you squeeze the buttocks together and hold the position for five seconds. Inhale and lower back to the ground. Repeat at least five times, working up to 10 repetitions.
Squats
According to ShapeFit.com, squats are the best exercise for the buttocks, as well as the thighs. Stand with the feet a bit wider than the hips, with the toes slightly turned out. Inhale deeply and as you exhale, bend the knees and incline the upper body forward, as if to sit down. When the upper thighs are just about parallel with the floor, straighten up to the original position. Move the legs further apart if you need to, since this will also help to isolate the buttocks. Bodybuilding.com recommends holding dumbbells in the hands or holding a barbell behind the head during squats, in order to increase resistance.
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