Your buttocks work with other muscles in your hip and legs to move the hip joint in various directions, such as hip extension, rotation and flexion. To get your butt toned, you should perform exercises that work multiple body parts together rather than isolating the buttocks themselves. This full-body approach helps you burn more calories than working individual muscle groups and improve movement.
Three Point Hip Extension
This exercise strengthens your buttocks by maintaining an extended hip position. Kneel on the ground on your hands and knees with your hands below your shoulders and your knees below your hip joints. Extend your right leg behind you and tighten your right buttock. Push your hands against the ground as you move your body closer to the ground, bringing your ribs closer to your left thigh. Hold the maximum range of motion for two seconds and return to the starting position. Do not let your right foot touch the ground. Perform two sets of eight to 10 reps per side.
Deep Squat
The deep squat improves hip, knee and ankle mobility and spine and hip stability as well as strengthening your legs and buttocks. Stand with your legs about shoulder-width apart and raise your arms over your head. Exhale and bend your torso forward to touch the ground with your fingers or hands. Hold this position for three deep breaths. Exhale and squat down with your elbows between your knees. Keep your shoulders away from your ears and your chest up. Hold this deep squat position for three deep breaths. Raise your arms over your head, exhale and stand up without losing your alignment of your spine, hip and legs. Perform three sets of five to six reps.
Kettlebell Deadlift
The deadlift uses your buttocks and spine stability to help your upper body to lift a heavy object off the ground. Stand with your legs about shoulder-width apart and put a 50-lb. kettlebell on the ground in front of you. Bend your torso at your waist and bend your knees slightly. Grab the kettlebell with your right hand. Do not round your back or turn your shoulder girdle. Exhale, push your hip forward and straighten your legs, bringing your torso upright and the kettlebell off the ground at the same time. Tighten your buttocks as you hold the standing position for two seconds, holding the kettlebell with your right arm hanging in front of you. Inhale and lower the weight by reversing the movement pattern. Perform three sets of six to eight reps per arm.
Box Jumps
Box jumps require your buttocks and legs to produce force during the jump and to reduce force when you land. The high-intensity nature of this exercise helps you burn more calories after the exercise. Stand in front of a stack of aerobic steps that are as high as your knees, with your legs about hip-width apart. Bend your leg and jump on top of the steps, swinging your arms forward to propel you forward. Land gently on the box on the balls of your feet and immediately jump forward to land on the ground. Turn around to face the steps repeat the exercise. Perform three sets of 10 reps.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Essence of Program Design"; Juan Carlos Santana; 2004
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