What Kind Of Exercise Lifts Your Butt?

When it comes to a tight rear end, heed the warning of move it or lose it. Strengthening the muscles in your butt creates a round, sculpted and lifted appearance. Toning exercises that target these muscles keep the muscles taut, thus keeping your butt in the shape you want. If you haven't been moving, don't waste any more time and start tightening your tush today.

Incline Walking

In addition to tightening and lifting your butt, incline walking improves your cardiovascular fitness and lung capacity. Walking on a flat surface slightly engages your gluteal muscles, but walking on an incline forces them to work harder. When walking uphill, your gluteus maximus is recruited to provide more power because your lead knee is bent at a greater angle then during flat walking. Note that walking uphill or with a high incline on the treadmill also puts more pressure on your knees, so allow at least 48 hours of recovery between incline workouts.

Squats

Squats are versatile exercises that you can perform with or without weights. Stand with your feet shoulder-width apart. Bend your knees and stick your bottom out as if you were sitting on a chair behind you and lower into your squat. Straighten your legs and return to your starting position to complete one repetition. Add more butt-lifting benefits to your squat by bringing one knee up or kicking your leg forward when standing up from your squat. Complete one to three sets of 10 to 15 reps.

Plyometric Jumps

Plyometrics are beneficial for creating speed and power and building your butt muscles. Squat down so your feet are hip-width apart and your hands are touching the ground. Leap up towards the ceiling and bring your knees as high as you can into a tucked position. Land with your knees bent and lower yourself back into your squatting position. Repeat for 10 repetitions. As you become stronger, increase the number of repetitions.

Donkey Kicks

Donkey kicks allow you to isolate your gluteus maximus while stabilizing your core. Get down on your hands and knees, keeping both hands in line underneath your shoulders and both knees in line with your hips. Balance your weight as you extend one leg back, bending it to form a 90-degree angle. Keep the bottom of your foot facing the ceiling as you lift and lower your leg squeezing your gluteals at the top of the movement. Complete 20 lifts and repeat with your opposite leg.