Despite its propensity to collect fat deposits, your butt also contains the largest muscle in the human body -- the gluteus maximus -- which keeps the upper body upright. The maximus and two other muscles -- the gluteus medius and gluteus minimus -- are the muscles known collectively as "glutes". To lose weight and firm up your bottom, these are the muscles to work. Performing exercises that firm and tone your glutes, in addition to a healthy diet, help to trim down your butt, making you look thinner.
Single-Leg Front Raises
The single-leg front raise not only tightens your glutes but also stretches your thighs. Stand with your feet spread hip-width apart with a five pound dumbbell in each hand. Bend your right knee to lift your foot three inches off the floor behind you. Raise your arms in front of you to chest height, palms down. Keep your arms straight while extending the left arm above your head. Hold for a count of three and return to chest level. Extend your right arm and for a three count. Complete four repetitions of this arm movement for each arm, for a total of eight. Switch legs to lift your left one off the floor and repeat the four-each arm repetitions.
The Platypus
The platypus tightens your butt and works your thighs. Lie face down on the floor, legs straight and your upper body propped on your forearms. Move your hands close together, palms down on the floor in front of you. Flatten your feet so that they are vertical with the floor and bring the heels together. Keeping your heels together, bend your knees to a 90 degree angle and spread them apart slightly, causing the bottom of your feet to face the ceiling. Tighten your glutes to lift your knees two inches in the air. Slowly raise your knees one or two inches higher, keeping your lower legs straight and bottom of your feet facing the ceiling. Lower your knees and raise them again. Perform four of these mini-lifts. Keep your knees bent as you lower them back to the floor. Repeat for a total of four sets of these mini-lift routines.
Squat Dip
The squat dip not only works your glutes, but also your quads and hamstrings. Stand two feet in front of a sturdy chair, with your back to the chair -- as though you just stood up from sitting. Spread your feet hip-width apart and place your hands on your hips. Lift your left leg behind you, bending your knee and placing the top of your left foot on the chair's seat. Bend your right leg to lower yourself into a squat, keeping your right knee behind the toes of your right foot and lowering your left knee toward the floor. Straighten your right leg to return to standing position. Complete 15 squats, then switch legs and perform 15 more.
Arabesque
The arabesque routine solely works your glutes. Stand a few feet behind a sturdy chair. Place your hands on the chair back for balance and raise your right knee directly in front of you, making your thigh parallel to the floor and the knee level with your hip. Prop the toes of your right foot against your left knee and swing your right knee out to the right side. Standing as straight as possible, extend your right leg and swing it directly behind you, raising it as high as you can. Quickly tighten and release the glutes to your right leg four times in a pulsing action, and try to lift the leg higher with each pulse. Lower the leg back to the starting position. Switch sides and perform the routine with the left leg. Return to the starting position. Repeat with the right leg to start a new repetition. Perform four repetitions.
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