The butt contains a group of muscles known as the gluteus maximus, medius and minimus. The waist contains abdominal muscles. To get a bigger butt and slim down your waist, you need to do the right blend of exercises. This involves heavy weights and lower reps for one area and higher reps with no weights for the other. Because you want to trim your waistline down, you also have to burn calories.
Step 1
Step on a stair machine to tone your butt while burning calories and reducing your waist size. If you do not like stepping, do any form of cardio as long as your butt is involved. Running up hills, recumbent biking, versa climbing and rowing are examples. Do cardio for 45 minutes, three times a week on alternating days.
Step 2
Execute a set of barbell squats. Not only do these target your glutes, but they also cause you to contract your abs for stability. Duck under the bar in a squat rack and place it across your shoulders. Position your hands in a wide grip, and hoist it off the supports using your legs. Step back three steps, and stand with your feet shoulder width apart. Lower your body down by bending your knees. Stop when your thighs are parallel to the floor, stand back up and repeat.
Step 3
Step up and down on a bench to do step-ups. Stand behind the bench with your feet hip width apart, and hold dumbbells at your sides. Step on the bench with your left foot, then right foot. Step down with your left foot then right. Now step up leading with your right foot. Continue in this alternating fashion.
Step 4
Stand with your feet in a wide stance to do sumo squats. Turn your toes out at an angle, and hold a dumbbell vertically in front of your body between your thighs. Lower yourself, and stop when your knees form 90 degree angles. Stand back up and repeat.
Step 5
Fasten a set of ankle weights to do leg lifts. Stand with your feet together, and hold on to a stationary object for stability. Lift your right foot off the floor and turn your toes out slightly. Raise your leg up in the air behind you in a smooth, arcing motion. Squeeze for a second, lower your leg back down and repeat. Do a set of reps, and switch sides.
Step 6
Grab a pull-up bar to do hanging knee raises. Grasp the bar with a shoulder-width grip with your legs hanging to the floor. Curl your knees up to your chest, and squeeze forcefully. Repeat.
Step 7
Do side bends. Stand with your feet shoulder width apart and a dumbbell in your right hand. Place your left hand on your hip and bend laterally to your right. Let the dumbbell go down toward the ground and bend back up using the oblique muscles on your left side. Do a set of reps, and switch sides.
Step 8
Roll a stability ball on the floor to do leg pull-ins. Put your lower shins on top of the ball and your hands directly under your shoulders on the floor. Pull your knees toward your chest by rolling the ball. Squeeze forcefully, roll the ball back and repeat.
Step 9
Use a decline bench to do incline crunches. Place your hands on the sides of your head, and curl up. Squeeze forcefully, lower yourself and repeat.
Step 10
Hold a contraction to do plank poses. Lie on your stomach with your hands directly under your shoulders and your feet hip width apart. Curl your toes under your feet and push your body up in the air. Lift your hips up and contract your abs to form a straight line from your shoulders to your heels. Hold for 30 to 45 seconds.
Tips and Warnings
- Perform 10 to 12 reps of your butt exercises with the heaviest weights you can lift. Do 15 to 20 reps of your ab exercises with the exception of planks. Do three to four sets of all the exercises, and work out three times a week on the alternating days of your cardio.
Things You'll Need
- Squat rack
- Barbell
- Bench
- Dumbbells
- Ankle weights
- Stability ball
- Decline bench
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