An effective butt toning and slimming workout should be build around cardio and muscle-strengthening exercises. The cardio helps burn fat around your butt and the muscle exercises help tone and strengthen the muscles in your butt, including the gluteus maximus, medius and minimus. Always consult your doctor before doing a new workout routine.
Cardio
Begin your workout with a five- to 10-minute cardio warmup. Good choices that help warm the muscles in your buttocks are uphill walking, running, elliptical and jumping rope. After the warm up do three sets of each butt toning exercise with short breaks in between. Finish your workout with a 20 to 30 minute cardio to burn fat and help slim down your buttocks.
Squats
Squats target the muscles in your buttocks. Squats can be done using a barbell or dumbbells for added weight or by just using your own body weight as resistance. Proper technique is essential to avoid injury and get the toning effect on your butt. Stand with your feet apart holding a barbell behind your neck on your shoulders or two dumbbells on each side of your neck, resting on your shoulders. Lower your body by bending from your hips and knees and push your buttocks backward at the same time to stabilize yourself. Keep your back straight throughout the move. Your knees should point to the same direction as your feet and your weight should be mostly on your heels. Slowly push yourself back up until your knees and hips are extended. Repeat 10 to 15 times.
Deadlift
Deadlift is another effective exercise for your buttocks. Use a barbell or a weighted bar to add resistance. Pick a weight that allows you to do only 10 to 15 repetitions with a good technique. Stand with your feet shoulder-width apart and hold the barbell against your thighs with an overhand grip. Your back should be straight and no curving on the spine should occur. Lower the barbell toward your feet by bending from your hips and waist. Your knees should not bend and your buttocks should point backward to keep balance. Slowly return back up and repeat the exercise.
Hip Extension
Do hip extensions using a specific machine found in many gyms. Step up on the machine platform and lean your belly against the padded support. Bend your waist and grasp the handles with your hands and rest your forearms on the padded arm rest. Place your left foot on the lever so that the back of your calf is against a padded support. Push the lever upward by contracting the muscles in your buttocks. Raise your leg upward until your thigh is aligned with your back. Keep your upper body and back straight. Lower your leg and repeat 12 to 15 times. Switch legs and repeat with the right leg.
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