Numerous gimmicks and gadgets claim to firm, lift and tone, but really all you need are basic equipment, a proper diet and cardiovascular exercise. Most of the equipment you need to firm your gluteal muscles is available at a gym or health club, or you may install equipment in your home for greater convenience. The American Council on Exercise recommends working out your major muscles at least once per week; however, for maximum results, exercise your gluteals two to three days per week on non-consecutive days.
Leg Press Machine
Squats are one of the best exercises for the major leg muscles -- the hamstrings, quadriceps and gluteals. The leg press machine allows for many different types of squat variations -- wide stance, narrow stance, feet turned outward or inward and single leg. Leg press machines are available in both plate-loaded and weight-stack variations, so they are suitable for all fitness levels. The weight is adjustable, so you lift as much or as little as you need.
Stability Ball
The stability ball is a large, inflated ball that provides instability to your workout. It is generally used for core strengthening, but it does offer some perfect gluteal exercises. Do rear leg lifts by lying with your stomach on the ball, putting your hands and feet on the floor for stability. Place the majority of your weight on your hands and lift your legs high into the air, contracting your gluteals while you lift. Pause at the pinnacle of the movement, then slowly lower. Repeat 15 times for three sets.
Bench/Step
Bench or step exercises are more beneficial with a 24-inch step. According to BodyBuilding.com, two of the most effective butt-toning exercises are stepups and single-leg squats. To perform a stepup, place your left foot fully on the bench, push off and stand straight up, hold for a second, then lower back down. To do a single-leg squat, face away from the bench and place your left foot behind you on the bench so you are standing on your right leg. Slowly bend your right knee, executing the squat, and stand up again. Do 10 of each exercise per leg.
Barbell
Barbells allow you to do weighted squats, lunges, stiff-leg deadlifts and bent-leg deadlifts. In fact, you can do an entire gluteal workout with just a barbell. Place the barbell over the back of your shoulders -- using a bar pad to prevent the bar from digging into your spine -- while holding onto it with both hands. For added intensity, use a barbell with your bench stepups and single-leg squats.
Treadmill
To achieve a toned butt, shed excess fat so you can see the muscles. The best way to get rid of excess fat is through cardiovascular exercise. Utilize a treadmill to tone the gluteals while burning calories. Walk at a 10- to 15-percent incline to tone the gluteals, but also add jogging or sprinting intervals to keep your heart rate up. Aim for 30 minutes of cardiovascular exercise five days per week.
References
- BodyBuilding.com; Competition Worthy Glutes; Sara Morin
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; Thomas R. Baechel, Roger W. Earle; 2008
- "Advanced Health and Fitness Specialist Manual"; American Council on Exercise; 2009
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