How to Get a Great Butt

Bad butt got you down? Many women experience the "backside blues," or embarrassment about their derriere. Toning the hips, butt and thighs can be a difficult, seemingly impossible task, but with enough dedication and persistence, you too can have glorious glutes.

Butt-Blasting Cardio

In order to achieve firm, gravity-defying buttocks, you need to burn the fat that lies over your muscles. Fortunately, many activities burn calories as well as tone up your tush.

• Running Uphill. No one said it was going to be easy, and running uphill is certainly not easy, but it is one of the best ways to kick your butt into shape.
• Hiking. It challenges your legs, butt and core to stabilize yourself over uneven terrain.
• Climbing Stairs. Whether this is done on a stair-stepper or at your local stadium, stairs get you one step closer to that Hollywood hiney.
• Cycling. There's a good reason your spin instructor has a killer rear - cycling kicks your ass! When you are cycling, it is important to maintain proper posture and to avoid leaning over the bicycle handles. These positions can lessen the workout for your legs and butt and can also cause injury.

Toning the Tush

Whether your goal is to make your butt bigger or smaller, there is one thing all women can agree on: they want it tighter. Having a firm, toned butt is usually at the top of every woman's body part wish list. You don't have to wait for a miracle any longer. These moves can firm up your fannie and have you bikini-ready in no time.

• Squats. Performing proper squats with heavy weights will certainly having you feeling sore the next day. To do a proper squat, stand with your feet hip-length apart. Turn your toes so that they face forward. With dumbells in your hands or a barbell over your upper back, slowly bend your legs until they are at a 90 degree angle with the floor. Be sure to note that your knees do not go over your toes. Then, straighten your legs. Do 2-3 sets of 8-12, depending on your strength level.
• Lunges. If having a perfect butt was easy, everyone would have one! Lunges are a fantastic way to target your tush. When performing a lunge, be sure that your knees do not extend over your toes. For an extra challenge, place one foot on a stair and do lunges.
• Plies. Taking a page out of my old ballet classes, plies are one of the secrets to achieving a beautiful dancer's body. Begin standing with your feet pointing out and your legs a little wider than shoulder length. Bend your legs, making sure your knees never extend over your toes. Repeat 8-12 times for 2-3 sets. To make the move more challenging, try rising on the balls of your feet while doing the plie.
• Dead Lifts. They aren't nearly as bad as they sound, I promise! Stand straight with dumbells or a barbell in your hands, gently resting against your thighs. Slowly lower the weights down your legs, bending your legs slightly. Remember to keep your back straight and your head up. Next, glide the weights up until you return to a standing position. This move works the buttocks, lower back and the hamstrings.

Other Derriere Details

As with any exercise routine, it takes time before you will achieve results. It is important to stick with the routine and challenge yourself to become stronger. For most women, the butt, hips and thighs are the most stubborn areas for weight loss, but enough hard work can reshape any hiney.

Resources:
Walters, Lexi (2009). Our Top 10 Exercises to Tone Your Butt. Retrieved on January 28, 2009, from the Fitness Magazine Web site.