Make Your Butt Rounder

The butt muscles, or the gluteus maximus, gluteus minimus and gluteus medius are often hidden under a layer of fat. The best way to make your butt appear rounder is to tone the buttocks, hips and thighs. Do these lower body-firming exercises every other day for best results, while adjusting your wardrobe to showcase your lower body.

Steps

Butt Lifting Exercises

1. Set up a flat exercise area for a home workout. Put on workout clothes and supportive tennis shoes.
2. Do squats. Stand with your feet hip width apart and place your body weight in your heels. Sit down as if you are sitting in a chair, do 2 small pulses and rise to a standing position.
   • Repeat this exercise for 30 seconds. Rest for 30 seconds and repeat the set again.
3. Do squats with arabesques. This squat borrows the second part of the move from ballet. Do a squat, and as you rise, lift your right leg as you bring your hands forward.
   • Transfer all your body weight to your left leg so that you can balance.
   • Your arms and legs should form a straight line with your body.
   • Lower your leg and return to a squat.
   • Repeat 15 times on each side.
4. Do leg lifts. Stand in front of a tall table, counter or steady chair. Lean forward slightly as you lift your right leg off the floor.
   • Put a slight bend in your left knee, pull your stomach muscles inward and square you hips to the ground to prepare for the movement.
   • Raise your right leg almost to the highest point you can hold while keeping your hips square.
   • Pulse the right leg upward slightly and lower it back down. Repeat 30 times and switch legs.
   • Use the chair or table for support as you lean forward.
5. Do lunges. Stand with your feet hip width apart. Step 1 leg forward {{safesubst:#invoke:convert|convert}} and bend both knees at once.
   • Pause for 2 seconds or do 2 small pulses, then rise back to standing.
   • Repeat this exercise for 30 seconds, rest and repeat a set with the opposite leg.
6. Do side squats. Stand with your feet hip width apart. Step out to the right and bend your right knee, keeping your left leg straight.
   • Pause while you are at your lowest point, then rise up to standing. Repeat for 30 seconds. Rest, then repeat on your left side.
   • Make sure your right knee does not extend over your right toes.
   • For an extra challenge, raise your squatting knee as you come up to standing between repetitions.
7. Do straight leg lifts. Find a cushioned bench or bed to lie down on. Lay down with your hips on the edge of the bed and your legs extended out behind you.
   • Lift your legs upward as high as they will go.
   • Hold them for 3 seconds and lower them to the height of the bed. Repeat for 30 seconds. Rest for 30 seconds and then repeat.
   • For added effort, do 20 small pulses upward at the end of each set of repetitions.

Butt Lifting Cardio

1. Choose your length of cardio according to the amount of fat you want to lose. Workout for at least 20 minutes 4 times per week, doubling the time for 1 to 2 months if you want to lose more than 15 lbs. (6.8kg).
   • Keep in mind, that although people can shed weight differently, fat loss cannot be targeted. You will lose it around your entire body; however, you can choose cardio movements that strengthen you gluteal muscles faster.
2. Do stair climbing. The best way to do this is to combine running and stair climbing in a stadium or indoor gym with stair.
   • Stair climbing on a large set of stairs is an interval workout, which burns unwanted fat faster. You can rest as you run down the stairs and push your body as you climb.
   • If you don’t have access to large outdoor stairs, choose a hard interval workout on a stair-climbing exercise machine.
3. Go hiking. Walk on rolling hills or mountain trails. If you don’t have trails around you, set your treadmill to an incline.
   • Choose a trail or treadmill program with a 5 to 7 percent incline.

Quick Tips for a Rounder-Looking Butt

1. Wear heels. High heels force you to arch your back, which lifts your pelvis forward and your butt up.
2. Wear jeans with pockets. Choose pockets that sit slightly lower on your glutes will give the impression of a rounder, firmer butt.
3. Buy padded panties. If you need a rounder butt, but don’t have time to go to the gym, then silicone padded shapewear is your best bet. Insert the silicone gel pads and you will instantly have a rounder backside.
   • Several companies also make girdles that use a support structure to lift your butt. The construction is similar to shapewear or corsets.

Tips

• Drink plenty of water, eat vegetables and eat lean proteins, like fish and low-fat yogurt, to help your body build muscle in the buttocks.
• Adjust these butt toning exercises for your level of fitness. If you have not done strength training exercises in a while, do the exercises for 15 minutes.
• Stretch after each lower body workout. Exercises like the figure-4 stretch, pigeon stretch and touching your toes are good for decreasing soreness the day after a workout.

Things You'll Need

• Tennis shoes
• Exercise clothing
• Bed/bench
• Chair/table
• Treadmill
• Stair stepper
• High heels
• Pants with pockets
• Silicone-padded shapewear

Sources and Citations

See also

• Make Your Butt Bigger
• Tone Your Butt Fast
• Get Your Legs and Butt in Shape
• Tone the Butt With Walking
• Get a Bigger Butt in a Week
• Exercise for Firmer Boobs and Butts
• Do Squats and Lunges
• Make Your Butt Bigger Fast
• Do a Squat
• Get a Huge Butt

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