Want a Better Butt?

Photo Credit Jupiterimages/Comstock/Getty Images

Turning around to see a flat or shapeless backside in the mirror can cause self-consciousness when you wear a swimsuit or form-fitting skirts or pants. You could invest in undergarments that pad and lift your butt, but these only offer short-term results. Developing your glute muscles will add curves to your butt, giving it a perkier appearance. Include targeted exercises for your glutes in your lower-body workout for a shapelier butt.

Step Lifts

Step lifts work the quadriceps, hamstrings and calves while targeting the glutes. Stand in front of a flat bench or aerobic step with your hands on your hips. Step up onto the bench with your right foot while lifting your left leg straight behind you. Lower your left leg and step down off the bench. Switch feet, and execute the movement leading with your left foot. Repeat the exercise for three sets of 15 repetitions on each leg.

Bridges

Performing bridges recruits the glutes and core, helping to add roundness to the butt. Lie on your back with your knees bent and feet flat on the floor. Place your arms on the floor next to your hips. Press your hips up toward the ceiling while squeezing your glutes. Hold this position for one second. Lower your hips toward the ground slowly, but don't let your glutes touch the floor. Repeat the movement for three sets of 15 repetitions.

Donkey Kickbacks

Donkey kickbacks activate the hamstrings and lift the glutes. Begin on the floor on all fours. Flex your right foot and press your heel up toward the ceiling while the right knee remains bent at 90 degrees. Tighten your glutes at the top of the movement. Slowly lower your right knee toward the ground, but don't let it completely rest on the floor. Repeat for three sets of 15 repetitions on each leg.

Lying Leg Lifts

Lying leg lifts stimulate the sides of the glutes to tone the hip area. Lie on your right side with your legs slightly bent and feet together. Rest your head on your right hand. Lift your left leg up to a 45-degree angle, and pause at the top of the movement for one second. Slowly lower your leg to the starting position. Repeat the motion for three sets of 15 repetitions on each leg.

(Source.)

Share this post