The butt consists of three main muscles: the gluteus maximus, gluteus medius, and gluteus minimus. They work together to help us move our upper legs in all directions.
Every time you take a step, you're using your glute muscles. Their function is to allow us to run, walk, squat and move.
Walking is great for the glutes. For maximum impact, tackle some hills if you're walking outside, or use the incline if you're on a treadmill.
For cardio, stair machines, arc trainers and elliptical trainers are also great butt-shaping choices.
After working up a sweat aerobically, try these awesome exercises to help sculpt your butt.
1. Squats. Stand with feet parallel and shoulder-width apart. Slowly lower your hips, making sure not to let your knees go past your toes.
2. Stationary lunges. Beginning with your feet parallel and hip-distance apart, take one giant step forward. Slowly lower your body, bending both knees. Bend your knees no farther than 90 degrees, keeping your front knee aligned over your front ankle. Then repeat with the other leg in front.
A more advanced version is walking lunges, in which you move forward after each lunge, alternating legs.
3. Prone leg lifts over a ball. Lie stomach-down on an exercise ball, with hands on the floor. By tightening your glute muscles, lift one of your legs slightly off the floor, keeping leg straight. Then alternate sides. As you get more fit, try lifting both legs simultaneously but only if you can do it without straining your back.
