Butt Isolation Exercises
Your butt is made up of a group of muscles collectively called the glutes. The glutes are made up of three muscles: the gluteus maximus, the largest muscle in your butt; the gluteus medius, a stabilizing muscle which helps make your butt rounder; and the gluteus minimus, the smallest muscle which helps you rotate and abduct your hip. Isolation exercises will tighten and tone each of your glute muscles to give you a firmer, rounder butt. Include isolated butt exercises into your fitness routine three times a week.
The butt kickback will isolate and train all of your glute muscles. Get on your hands and knees on the ground, with your arms in line with your shoulders and your knees in line with your hips. Activate your abdominal muscles by pulling your belly button to your spine -- you will need to keep your torso steady for the duration of this exercise to target your glute muscles. Lift your right knee and rotate your leg back a few inches, keeping your knee bent. This is starting position. Squeeze your glutes and kick your leg back and up, until your leg is straight and lifted as high as you can while keeping your torso steady. Hold this position for a second, then bring your leg back in towards your body, bending your knee until you return to starting position. This is one rep. Perform three sets of 20 reps, then repeat on the other side.
One Legged Butt Pushup
The one-legged butt pushup will isolate your glutes. Lie on your back with your knees bent and the soles of your feet on the floor with your hands at your sides. Engage your abs by pulling your belly button to your spine and pressing your lower back into the floor. Cross your right leg over your left, so your right ankle touches your left knee. This is starting position. Squeeze your glutes to lift your hips off the mat, using your abs to support your spine. Lift your hips until your torso is in line with your thighs, then slowly lower back down to starting position to complete one rep. Perform three sets of 20 reps, then repeat with your left leg crossed over your right.
Butt Half Circle
The butt half circle will isolate and train your glutes from a number of angles, to really tone your butt. Get on your hands and knees, with your shoulders over your hands and your hips over your knees. Engage your abs to keep your torso steady, and extend your right leg out behind you until your leg is straight and in line with your torso. Lower your right leg down to the outside of your body, so the toe of your right leg is barely brushing the ground, outside the frame of your body. This is starting position. Squeeze your glutes as you lift your right leg, bring your leg toward the midline of your body. Imagine tracing a half circle in the air with your toe as you move your leg to the left. Lower your right leg until your right toe is brushing the ground behind your left hip, then trace another half circle with your toe to return to starting position to complete one rep. Perform three sets of 10 reps, then repeat on the other side.
Sylvie Tremblay holds a Master of Science in molecular and cellular biology and has years of experience as a cancer researcher and neuroscientist. Based in Ontario, Canada, Tremblay is an experienced journalist and blogger specializing in nutrition, fitness, lifestyle, health and biotechnology, as well as real estate, agriculture and clean tech.