Your butt muscles–also known as the gluteus maximus, gluteus minimus, and gluteus medius–are often the strongest muscles in your body. Unfortunately, these deep muscles are sometimes obscured under layers of fat. If you want your butt to appear rounder you can sculpt your muscles with exercise, trim down and tone with cardio, reduce fat and build muscle with a healthy diet, and choose the best clothes to showcase your shape. With a little dedication and few smart choices, your butt can look great.
Sculpting Your Butt with Exercise
Perform basic squats. The squat is the basic building block for lower-body exercises, and this move can do wonders for your backside. Stand with your feet hip-width apart, keeping your body weight in your heels. Squat down as if you are sitting in a chair, and then rise to a standing position.
- Do 3 sets of 10 reps.
- For best results, do some mix of squatting exercises 5 days a week.
- It can take 4-5 weeks of consistent exercise to see results.
Do squats with arabesques. This squat borrows the second part of the move from ballet, firming both your butt and hamstrings to give your booty a lift. Do a squat, and as you rise, lift one leg straight back and up as you bring your hands forward.
- Transfer all your body weight to your other leg so that you can balance.
- Lower your leg and return to a squat.
- Repeat 15 times on each side.
Try leg lifts. Leg lifts are a great counter-move to do after you finish squats with arabesques. Stand in front of a tall table, counter, or steady chair. Lean forward slightly as you lift your right leg back off the floor.
- Put a slight bend in your left knee, pull your stomach muscles inward, and square your hips to the ground to prepare for the movement.
- Raise your right leg almost to the highest point you can hold while keeping your hips square.
- Pulse the right leg upward slightly and lower it back down. Repeat 30 times and switch legs.
- Use the chair or table for support as you lean forward.
Do bridges. Bridges work well to tone and sculpt your booty. Lie on your back on top of a yoga mat, with your feet on the floor about hip distance apart. Keeping your head, neck, and shoulders on the ground, lift your hips toward the sky.
- Flex your core muscles and maintain a straight line from your knees to your chest.
- Hold this for 3 seconds, then lower your hips. Repeat this 10 times.
- To make it a little harder, lift your right foot off the floor for 5 reps, while holding your leg out straight. Lift your left leg for the next 5 reps.
