A Workout To Tighten A Girl's Butt

Your gluteus maximus, or butt, is one of the largest muscles in your body. It begins along the crest of your ilium, or pelvis, and your sacrum. The glutes cross over the hip joint and work to extend your thigh and externally rotate. To tighten your glutes, perform resistance exercises two to three times per week on nonconsecutive days. Do two to three sets of eight to 12 repetitions for each exercise.

Squats

A squat is a basic exercise that can be done with your body weight or by holding dumbbells or a barbell. It works your butt, quads and hamstrings. Stand with your feet hip- to shoulder-width apart, toes pointed straight ahead. Bend at the hips and knees, lowering your body as if you were sitting in a chair. Keep your chest lifted and lean your torso forward slightly as you lower until your thighs are parallel to the floor. Press through your heels and squeeze your glutes as you straighten your legs back to the start position for one complete repetition.

Stepup

A stepup uses a platform or bench to work your quads and glutes. Choose a platform that is high enough to make the exercise challenging, but doesn't bend your knee or hip past 90 degrees. Hold a dumbbell in each hand or use your own body weight. Place your right foot fully on the platform and press through your right foot, squeezing your glutes and lifting your body up off the floor supported on your right leg. Slowly lower your body back to the floor. Repeat all repetitions on your right leg before repeating with your left leg.

Glute Bridge

A bridge can be done with both legs to start, progressing to single leg bridging as you progress. Lie on the floor with your arms by your sides, knees bent and feet flat on the floor. Exhale and lift your hips off the floor, pushing through your heels. Squeeze your glutes at the top of the movement before slowly lowering to the floor for one complete repetition.

Cardio for a Tight Butt

Cardiovascular exercise not only burns fat from your body, it can enhance your butt workout. Choose an activity that can really challenge your butt such as the step mill, running or walking on an incline. Perform cardio a minimum of three to five days per week for 30 minutes at each session. Keep your intensity moderate to high for the best results, and focus on proper form throughout the entire session.