Mountain Climbers: Along with pushing your glutes, mountain climbers work the shoulders, hips, and core muscles. Do it quickly to burn calories while building muscle.
Form: Tighten the abs to protect the lower back. Spread your fingers wide to protect the wrists. Bring one leg in at a time-bending the knee, like you were running. Keep your upper body steady. Repeat as if you’re running in place.
Firm Up Without Bulking Up
Don’t worry about building a bulky butt. Women aren’t genetically built that way. Resistance exercises are a must for a toned behind. Keep the reps on the higher side (15 reps per set) to focus on firming rather than bulking. The last few reps should still be challenging. Don’t forget the cardio to round out your butt-toning exercise routine.
Walk the Hills
For a no-fuss butt workout, all you have to do is walk. Tackle hills for the most glute-shaping impact. You’ll burn extra calories, too. On a treadmill, you can get this effect using a 5% to 7% incline.
Tone Your Tush With Cardio
In the gym, try stair steppers, arc trainers, and elliptical machines. They challenge the glutes while giving your heart and lungs a healthy workout. Inline skating and cycling are other choices that help both heart and tush.
Slim Your Assets
Targeted exercises alone may give you a firmer behind but not always a smaller one. For more impact, watch your diet, burn more calories, and lose weight. You’ll reduce the fat pad lying over the gluteal muscles, giving you tight, trim curves back there.
Shapewear for Your Tush
Lots of underwear now aims to “separate and lift” your bottom. Some styles rein in skin with elastic panels. Others enhance your rear view with padding. You can even find padded inserts and lifting Spandex panels in jeans.
How To Go for the Maximum
If bigger is better for you, you’ll want to really challenge the glute muscles. Dial-up the resistance on a stationary bike or other cardio machines. During strength training, go for more weight that challenges you in 6 to 12 reps. Rest 30 to 90 seconds in between sets. A high-quality diet also helps contribute to building muscle mass.
Can You Shift Your Shape?
There’s much talk in beauty magazines about a rounded, “Brazilian-style” butt. Targeted exercises can move a flat fanny closer to this beauty ideal. But a workout will most likely enhance the shape your behind already has: heart-like, pear, bubble, or another. For total reshaping, after a huge weight loss, for instance, cosmetic surgeons offer implants, lifts, and reshaping.
Dress Your Assets Down
Boot-cut and flared jeans balance out the hips and rear for a slimming effect. Long pant legs make your legs look longer and your booty smaller. And back pockets can do much to buff up your butt. Just beware of super-long back pockets. They can make your behind look flat or saggy instead of showing off those sexy contours you earned at the gym.
Dress Your Assets Up: Skip the peg leg and ankle jeans. They widen the hips and make your body look like an ice cream cone with a big, round scoop on top. A better choice to really show off your curves are skinny-fit pant legs or leggings. Look for a tight, form-fitting rear panel for head-turning style.