Butt Exercises

If you want a sexy, shapely backside, then you might consider adding butt exercises to your fitness routine.

New research from the University of North Carolina reveals that the most effective way to sculpt your rear is to combine a series of butt exercises with 30 to 40 minutes of aerobic activity four to five times a week. Researchers say not only will your firmer backside enhance your figure, but it will also aid you in various physical activities from climbing stairs to hiking up hills.

Whether your buttocks need lifting, toning or general re-shaping, the following exercises can help. Just remember to watch your form when executing them. It’s important to use a controlled motion when performing butt exercises to avoid straining your knees and causing serious injuries.

Fitness experts agree that squats are by far the best butt exercise you can do to improve the shape of your backside.

• Standard Squat. Beginners can use a chair for assistance, while more advanced weightlifters can opt to squat with dumbbells or a barbell. To begin the squat, make sure your head is facing forward and your feet are approximately shoulder width apart. Then, squat down until your butt is almost touching the floor. Next, return to the standing position without allowing your weight to tip forward on to your toes. Your chest should come up first, followed by your hips. Do 10-15 reps.

• Plie Squat. Stand with your legs spread out to mimic a ballerina doing a plie. Point toes outward. Keep your midsection firm and head facing forward. Hold a dumbbell vertically at arms length in front of you at about pelvis level. Make sure your back is straight, then squat down until your butt nearly touches the floor. Next, push yourself back up to the standing position while squeezing your buttocks and inner thighs. Do 10-15 reps.

Lunges are ideal for working your glutes, quads, inner and outer thighs and hamstrings.

• Walking Lunge. Stand with your feet together. Keep your stomach firm and do not arch your back. Place your hands on your hips or by your sides. Take a large step forward bending both your knees. Your front shin should remain in a straight line with your ankle. Your back knee should be nearly touching the floor. As you are pushing up, lunge forward with the other leg repeating the same movement. Complete 20 reps alternating legs.

• Reverse Lunge. Stand with your feet together. Keep your midsection firm and do not arch your back. Place your hands on your hips or by your sides. Step backwards with your left leg. Bend both your knees. Your right shin should remain in a straight line with your ankle. Your left knee should be nearly touching the floor. Use your left foot to push up carefully until you are back to the starting position. Then, perform the exercise again, this time stepping back with your right leg. Alternate from one leg to the other until you have completed 20 reps.

This butt burning exercise will help shape your glutes, hamstrings and lower back.

• Straight Leg Deadlift. Stand with feet approximately shoulder width apart on an aerobics step. Bend knees slightly and grasp a light barbell with an overhand grip. Lift weight to standing position. Keep your knees straight and lower the bar toward the top of your feet by bending your hips. As bar approaches top of feet, bend your waist. Lift bar by extending waist and hips until standing upright. Pull shoulders back slightly. Do 10-12 reps.

• Single Leg Deadlift. Balance on right foot, with knee slightly bent and hands on hips. With abs tight and back straight, lower arms toward your feet as you lift your left leg behind you. As you return to start position, contract your hamstrings and glutes. Repeat with other leg. Do 10 reps with each leg.

To sculpt a shapely backside, you need to complete butt exercises that target the glute muscles. However, it is important to remember that each body type responds differently to specific butt exercises. Since genetics play a role in how your body responds to certain exercises, you may be able to firm your rear, but you can't always change the shape of your backside, regardless of how many butt exercises you perform. Finally, exercises alone will not get rid of body fat. In addition to completing a workout that targets your rear, you also need to eat a healthy low-fat diet and participate in aerobic activity.

• Pictures of People Exercising
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• Male Fitness Model

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