Toning and shaping your butt not only makes it easier to put on jeans, but it also increases your back strength. Even if you love your jiggle, tightening it up may ease chronic lower back pain. Whether you want to improve your overall athletic ability, strengthen your lower back or simply feel confident wearing your favorite swimsuit again, some standard butt-sculpting exercises will help you achieve your goal.
Squats
Your butt consists of three muscles, all related to what is called the "gluteal area." These muscles, known as the glutes, are the actual muscles you work when sculpting your rear, and the best exercise for your glutes is doing squats. While traditional squats are performed in the gym with a weight bar, you can also perform single-leg squats right in your living room. Stand on one leg on a tall bench or sturdy chair, allowing your other leg to dangle. Bend your standing leg, squatting down as low as you can while maintaining your balance. Slowly rise back up to a standing position, and perform 10 to 15 reps before switching to the other leg.
Lunges
Lunges work your glutes and come in a variety of styles, such as the lunge jump. Start by standing up straight with your feet together, arms at your sides and your elbows bent at a 90-degree angle. Lunge with your right foot; the end position for a lunge has your right leg forward, bent 90 degrees at the knee, with your weight on your right heel. The left leg is bent backward 90 degrees at the knee, with your weight resting on the ball of your left foot. Your left knee should almost be on the floor. Keeping your elbows locked at a 90-degree angle, jump up and swing your arms forward so your fists are above your forehead. Switch your legs in the air, landing with your left leg in front and your right leg bent underneath. Repeat, switching your legs again -- two switches equals one rep. Perform 10 reps.
Stair Steps
When you get bored of the same old squats and lunges, try some other exercises to tone your butt. Stair steps, for example, work your glutes. Stand with the right side of your body next to a step, put your right foot on the step and turn your foot 90 degrees to the right. In one smooth motion, step up by straightening your right leg and rotating your body so you face the step. Touch the step with your left foot, step back and return to your original position. Do 15 reps before switching to your other leg.
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