Say hello to "just left the gym" buns and good riddance to the ones that imply "fresh out of the oven." A well-rounded, comprehensive buttocks-toning routine should include cardio activities and nutritious eating in addition to targeted muscle workouts. Be sure to stretch thoroughly before performing any workout.
Squatting
The squat is a popular, often-avoided toning exercise for the buttocks. Stand with your feet shoulder-width apart. Bend at the knees until your thighs are just parallel with the floor, as if sitting on an invisible chair. A set of squats may seem endless, but the payoff is well worth the initial frustration. Luckily, there are plenty of variations to the traditional version to keep your routine interesting. Perform the exercise as described above but rest your back on an exercise ball against a wall or hold 5- to 10-lb. dumbbells in your hands next to your thighs. You can also practice squatting with one foot resting on a step, alternating sides between reps.
Stairclimbing
Despite the claims you may have uttered in high school, sometimes coaches do know what they heck they're talking about. Stairclimbing is a popular conditioning activity in sports programs but is also a great form of exercise for just about anyone. You can visit a tall office building or a nearby football stadium for an effective stairclimbing workout. Make it a group activity or go solo. Keep a steady pace and take care not to trip. Once you've gotten the hang of it, try taking two steps at a time for a maximum buttocks workout.
Walking
A quick stroll through the supermarket won't do the trick, unfortunately. A brisk neighborhood walk sprinkled with muscle toning actions, though, not only works out your glutes but also energizes and relieves stress. Fill your iPod with your favorite upbeat dance music. Warm up for a few minutes while walking at a regular pace, then alternate walking lunges, quick strides and moderately paced strides. Don't shy away from those formidable inclines; a hill is your bottom's best friend.
Playing Sports
Generally speaking, playing sports will keep your body in all-over good shape. Sports offer competition and social interaction, and you don't need to be a pro to take advantage of all the bootylicious benefits they have to offer. Join an amateur volleyball or basketball league. Both incorporate lots of jumping, squatting and lunging -- all activities that tone the buttocks. Gather a group of friends to create a swimming club at a nearby community pool. Most water activities, including doing laps and even treading water, tone muscles throughout the entire body.
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