Tone your glutes in a few minutes a day with target exercises that will help lift and firm a saggy derriere. It's easy to forget about the glutes until bikini season rolls around. But classic butt-tightening moves that use the abs and work the legs banish unattractive flab and jiggles.
Squat Slides
In a study of various butt-firming exercises, the American Council on Exercise determined that single leg squats were about 20 percent more effective at activating the gluteus maximus than traditional squats. One way to do single leg squats is to raise the nonsupporting leg to the front as you lower the weight on the other leg. This can be a tough balancing act for some people, but there is another way to get the full benefit of single leg squats. A slide squat uses the nonworking leg for stability as it stretches the inner thigh and works the glutes one side at a time. The slide squat is done with the elbows bent, hands in fists touching just under the chin, abs contracted. All the movement is in the lower body. One foot stays flat on the floor, the other is on a folded towel. As you squat on one leg, you move the towel to the side with the other. Bring the side leg back in with control as you stand.
Kickbacks
The kickback, also known as the quadruped, is one of the best glutes-toners and you need no special equipment for it. In the ACE study of glutes-toning moves, kickbacks activated the gluteus maximus nearly twice as effectively as squats. A kickback is a deceptively simple action, but you can feel the burn as you work through the repetitions. Keep your abs contracted throughout the exercise to prevent too much movement in your back and focus all the work on your glutes. For kickbacks, get on your hands and knees, raise your head slightly to help keep your back flat and raise one bent leg until the bottom of your flexed foot faces the ceiling. Hold that position as you squeeze your glutes on the lifted side three times, then alternate. By performing the exercise slowly and really tightening the squeeze, you work the muscles harder.
Hip Lifts
Hip lifts can relieve soreness and tension in your lower back as well as well as work your butt muscles to tone and tighten them. They are best done on a thick mat for back and shoulder cushioning. By contracting your abdominals for the duration of the exercise, you get a two-for-one benefit: tighter abs and firmer glutes. The exercise is simple with modifications to increase intensity. For basic hip lifts, lie on your back, keep your feet flat on the floor and raise your pelvis as high as possible while keeping the line of your back as straight as possible. At the top of the lift, squeeze your glutes hard before releasing with control. For greater challenge, extend one leg straight out at the top of the lift and hold for a count of five as you keep tightening your butt.
Side Leg Lifts
You can vary leg lifts to keep an exercise session interesting or to increase the level of difficulty and sculpt your glutes faster. They are done lying on your side on a mat with your legs and hips stacked on top of each other. If you have back problems or feel stress in your lower back while doing lifts, angle your legs slightly in front of your body to make the move easier. You can brace yourself with one arm while cradling or supporting your head with the other for stability as you lift a straight leg toward the ceiling and lower it with control. Contracted abdominals will keep you from wobbling. To add intensity, point your toes and do small circles in the air at the top of the lift. For even more butt-firming, use ankle weights when performing the lifts.
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