There are so many easy ways to exercise your buttocks muscles. You can work your buns while driving, sitting at the computer or standing in line at the grocery store by simply squeezing your gluteus maximus with deep isometric contractions. Easy butt-sculpting exercises you can do at home include lunges, squats, bridges and rear leg lifts. Add a stability ball for even more of a challenge.
Booty Build-A-Bridge Exercise
Lie on your back, knees bent, with your feet on the floor positioned just beyond the knees and hip-distance apart. Keep your upper back firmly on the floor, tilt your pelvis and squeeze your rear end slowly, lifting it off the floor until you are in a bridge position. Keeping the glutes contracted throughout the duration of the exercise, lower and lift your buttocks without touching the floor. Start with two to three sets of 10 to15 repetitions.
Donkey Kick Butt-Busters
Get on your knees and hands with elbows extended. Make sure your hips are perfectly squared and your spine is straight, with your abdominal muscles held in tight. Lift your right leg straight out behind you, level with your hips. Bend your knee into a 90-degree angle, with your heel toward the ceiling. Lift your heel toward the ceiling, squeezing your buttocks. Return the knee to a 90-degree angle. Extend your leg straight behind you and repeat the sequence: extend, bend, lift up, return and extend. Perform 15 to 20 repetitions with one leg, then change legs and perform the sequence with your left leg.
Lunge Squat Combo
Stand tall with your arms stretched high over your head. Step forward with your right leg and lower your back knee toward the ground until it reaches a 90-degree angle. Return the back or left leg to a standing position. Now perform a chair pose-type squat by bending forward from the waist and lowering your hips to a 90-degree angle or parallel with the floor, as if you’re going to sit down. Hold the squat for four counts, stand up tall and repeat the lunge, leading off with your left foot, followed by a chair squat. Continue for 10 repetitions with the right and left leg for a total of 20 lunge squats sets.
Frog and “V”: Best Ball Butt Toners
In the “frog” exercise, lie over the ball on your stomach with your hands on the floor, shoulder-width apart. Lift both legs off the ground, bend your knees and put your heels together with your toes turned out as in ballet position one. Squeeze your buttocks while keeping your heels together and lift your legs up and down about six inches. Keep your abdominals tight and your glutes contracted throughout the duration of the exercise, being very careful not to arch your back. Perform 20 to 25 repetitions. For the gluteus medius or side of the buttocks, open your legs to a wide “V” shape. Keep your legs very straight, trying not to bend the knees and your toes flexed toward the shin. Squeeze the legs out wider, as far as your hips allow, and then close back to the “V” position. The range of motion is about six to eight inches. Try for 20 to 25 repetitions.
About this Author
Alison Stellner, owner of Body Tune Personal Training, is a fitness instructor and freelance writer with more than 25 years in the health and fitness industry. Her first professional article was published in “Idea Today Fitness Magazine” in 1993. She majored in music and business administration at the University of Oklahoma.