Fitness 101: Butt Exercises for a Better Bottom

Everyone wants to have that tight and firm butt that looks great in anything from a thong bikini to a tight pair of jeans. Unfortunately, not all of us have been working out through the winter months. Maybe some of us have actually out on a few pounds or we've slacked off on the butt exercises over the winter months.

As hard as it may be to believe with all this snow around, spring is just around the corner and that means more revealing and tighter clothes. It's time for your butt to come out of hibernation and get back to it's former Brazilian beach style glory. So what do you need to do to have the "perfect" butt by the time spring gets here? Here are some of the best exercises for a tighter butt.

Best of the Butt Exercises: The Squat

Don't you just love the way that sounds? The squat is going to be at the top of every trainers list of most effective glute exercises for the buttocks. The squat works the glute muscles directly and the key to getting the most benefit from this buttock exercise is using and maintaining the proper form. Begin with feet parallel about shoulder-width apart while lowering hips slowly as if sitting in a chair and then slowly return to standing position. Keep your torso tight and back straight, be sure your knees do not push forward beyond the front of your toes.

If you are just starting out, you may want to use a stability or exercise ball to help you master the form and position. Place the ball between your lower back and the wall. Move your feet forward until the knees remain behind your toes when you move down and then back up. For all of the exercises listed her, you should start with about 3 sets of 15 repetitions each. Do these exercise about at least three times per week. Remember that better form means a more efficient workout and faster results.

Other Butt Exercises That Get Results: Forward, Backward, and Side Lunges

One of the better calorie-burning exercises, lunges will not only build up and tone your butt, they will also work on your thighs and calves. Again, start with feet parallel about shoulder length apart and take one big step forward while bending both knees no more than 90 degrees. Lower the body slowly until one knee just barely touches the floor, then slowly return to standing. Get the best results by not resting on that knee on the floor. Finally return to standing position. Repeat starting with your other foot.

The backward lunge is simply a variation of the forward lunge. The difference is that this stepping back into a lunge works the glutes even more intensely. As with all of these exercises, form and proper alignment are critical to get the most benefit from the workout. You're going to use the same posture as used in the forward lunge except that you're stepping backward. Remember to not let your knee move forward beyond the front of your toes.

Side lunges target the outside hip muscles, the glutes, and the inner thigh muscles. You're going to start in a wide stance, feet far apart. Moving to the side, bend your knee while keeping that shin vertical to the floor. Move as far as you can to one side noting the position of your knee. If your knee moves past the end of your toes, then widen your stance a bit. Ideal position is to have your knee line up with the end of your toes when you've moved to the farthest point. Be sure to keep your shoulders behind your knees.

There are lots of other butt exercises that can help you tone and tighten your posterior. These are the most effective and a good place to start if you've never done these type of glute exercises before. Mak an appointment with a personal trainer to help you with proper form and motion. Consult a physician before starting any exercise training program or if you experience pain when attempting these exercises.

Sources:

Spark People: The 4 Best Butt Exercises

The 5 Best Butt Exercises Any Woman Should Do If Butt Workouts Are On Your To Do List

The Sexiest Butt Exercise and Thigh Firmer Alive