Excess fat in the buttocks region are often more of an appearance-related worry than health concern. Using exercise is a good option to trim and tone the area, provided you use the right training methods. Your goal is to incorporate cardiovascular exercise with light resistance weight training. Cardio burns calories efficiently and weight training will tone and tighten your buttocks. The key with both is to do exercises that involve hip extension --- the backward movement of the thighs. Consult your doctor before beginning any new exercise regimen.
Running
Running is a form of cardiovascular exercise that burns calories and works the buttocks. Either run on a treadmill or run outdoors. If you run outdoors, mix in side-step running to increase the emphasis on your butt. Doing this on a hill is even more challenging.
Elliptical Training
Elliptical training is a low-impact form of cardio that works the butt and burns calories. You operated a typical elliptical machine from a standing position with your feet on pedals; most types also have hand-held poles. Use the machine by moving your legs and arms back and forth in an alternating motion. This is similar to cross country skiing and it works muscles in your lower and upper body. The buttocks get activated as you perform the backward gliding motion. Proper form is important when using the elliptical. MayoClinic.com recommends keeping your abs tight, shoulders lifted and head up throughout your workout.
Stair Climbing
Climbing stairs forcefully works your butt and burns calories. You have the option of running up actual stairs or using a machine. A stair climber has a revolving set of steps that you walk on continuously. A stair stepper has two foot pedals that move up and down in a pumping motion.
Star Jump
A star jump is a fast-paced, high-intensity exercise that works the butt and thighs. Stand with your feet about hip-width apart and bend forward so your hands are in front of your shins. Forcefully jump in the air and move your arms and legs out in an X shape --- similar to doing jumping jacks. Quickly bring your feet and arms back in, land in your starting position and repeat.
Reverse Lunge
The reverse lunge works the glutes and thighs with your legs in a staggered stance. Start with your feet together and arms at your sides. Keeping your back straight and abs tight, step back with your left foot and lower yourself down by bending your knees. Once your left knee is about 1 inch from the floor and right thigh is parallel to the floor, rise back up and bring your feet back together. Step back with your right foot and continue to alternate.
Glute Kickbacks
Glute kickbacks work the buttocks from an all-fours position. Start by positioning your hands right below your shoulders and knees right below your hips. Steadily lift your right leg off the floor and kick your foot straight up toward the ceiling. Squeeze your glutes forcefully for a second, slowly lower your leg and repeat. After finishing a set of reps, switch sides.
