Almost everyone wants firm, toned glutes. The term “glute” means your buttock or gluteal muscles. There is no magic to getting a firm butt. You have to exercise and eat right. For the best results, you should incorporate both strength and cardiovascular training into your workout routine to shed fat and tone and strengthen your glutes. Activities, such as lunges, climbing stairs and walking, are very effective for shaping your buttocks. Exercises for the glutes are often performed without equipment by using the body's own weight for resistance. Holding dumbbells when doing these exercises adds an extra weight to your workout for greater resistance. Start with no weight, then slowly progress to a 2- to 5-pound dumbbell. Increase the weight when you are stronger.
Prepare to perform dumbbell stepups by standing in front of a bench and holding a 5-pound dumbbell in each hand. Turn your hands so that your palms are facing inward toward your thighs. Spread your feet apart about hip width. Pull your shoulders down and back so that your spine is straight. Lead with your dominant foot by bending your knee and placing it on the bench. Keep your body straight and push straight up off the floor with your other foot. Place your other foot on the bench beside your lead foot. Step back down with your lead foot followed by your other foot. Do 15 repetitions leading first with your right foot and then with your left foot.
Dumbbell deadlifts are performed by placing two dumbbell on the floor, one at each side of your body. Stand up with your feet about hip-width apart. Squat down by bending your knees and flexing your hips. Keep your spine straight. Grasp the dumbbells with your palms pointed toward your hips. Do not let your heels lift off the floor. Squeeze your abdominal muscles and straighten your body by pushing up with your legs. Keep the dumbbells close against your side as your stand up. Lower your body straight back down by hinging your hips and knees. Place the dumbbells on the floor and then stand up straight. Repeat this exercise for eight to 10 repetitions.
Dumbbell Front Squat
The dumbbell front squat is performed in the same manner as a regular squat except that you will hold a dumbbell in each hand. Stand with your feet at shoulder width and turn your toes slightly outward. Hold a dumbbell in each hand so that your palms are facing your hips. Curl the dumbbells up to your shoulders. Bend at your hips and knees at the same time to lower your body to a squat position. Shift your weight to your heels instead of your toes for better balance. Lower your body until your thighs are parallel to the floor or a 90-degree angle. Hold the position for two seconds and the push straight back up to a standing position using your legs. Keep your back straight throughout this exercise, contract your abdominal muscles, and do not let your knees go over your toes.
Dumbbell Walking Lunge
Grasp a dumbbell in each hand and extend your arms straight down at your sides. Hold the dumbbells so that your palms are facing your hips. Place your feet about hip-width apart and keep your back straight. Lift one leg and step forward as far as possible. Land on your heel first and roll your foot toward your toe. Lower your body until the knee of your back leg almost touches the floor. Follow with the other leg by stepping forward as far as possible and lower your body, bringing the other knee close to the floor. Try to do 20 to 30 forward walking lunges.