While you may not want a wide backside, you wouldn't mind trading in your less-than-ample bottom for something a bit rounder, fuller and firmer.
Round bottoms are held in place by firm glute muscles, the large group of muscles that make up your backside. The hamstrings on the backs of your upper thighs help to lift those glute muscles, giving you a bottom that is rounded and perky, not saggy. A combination of bottom and thigh exercises coupled with weekly cardio can help you get that rounded bottom you've been wanting.
Stand with feet shoulder-width apart to perform squats. With your toes pointing forward, bend your knees and stick your bottom out behind you. Keep your back straight and squat until your thighs are parallel to the floor. Return to start and repeat as many as you can in one minute. Squats will build your glute muscles and tone your hamstrings, which help to lift your bottom and give it a nice, peachy shape. Hold a medium dumbbell in each hand to add a challenge and an arm workout to this exercise.
Stand and take a large step to the side to that your feet are about two shoulder widths apart to do a plié squat. Point your toes out at a 45-degree angle and tuck your tailbone in so that your bottom is not sticking out and your glutes are tight -- essentially the opposite stance of the traditional squat. Bend your knees until your thighs are parallel to the floor. Return to start and repeat as many times as you can in one minute. Hold a medium dumbbell in each hand for added resistance.
Stand with feet shoulder-width apart and your right foot on a towel to perform modified single leg squats. You'll need to do this exercise on a smooth floor so your right foot can slide easily. Bend your left leg to a 90-degree angle and squat as you slide your right foot away from your body. Keep your right leg straight and slide your foot as far as you comfortably can for a thigh and glute workout coupled with an inner thigh stretch. Slowly slide your right foot back toward your body as you straighten your left leg. Repeat for eight to 12 squats on both sides.
Stand with feet shoulder width apart, toes forward, for a lunge. Take a large step forward with your right leg and bend both knees at a 90-degree angle. Push off with your right foot and return to start. Perform 15 lunges on both legs or perform as many as you can in one minute. For a cardio blast, push off forcefully with your right foot and jump into the air. Switch legs in the air and land in a lunge with your left foot in front. For added muscle building, hold a medium weight in each hand.
Stand with your knees soft -- i.e. not locked -- and a medium barbell in your hands with your palms facing inward. Bend forward at the waist and let your arms hang in front of you to lower the barbell toward the floor. Keep your back straight and slowly return to start. Repeat for one set of 15.
Use your resistance hoop, or a resistance band tied into a circle, to perform crab walks. Stand and loop the hoop around the outside of your ankles. Your feet should be far enough apart to hold up the hoop, but not so far that the hoop has a lot of resistance. Bend your knees at about a 30-degree angle and take a step to the right to stretch the hoop. Tighten your inner and outer thighs. Take 10 steps to the right and then 10 steps to the left. Repeat for five sets. Hold medium weights to add resistance.
Perform your cardio at an incline to give the muscles in your bottom and hamstrings an extra workout. Try a treadmill workout with at 62 percent grade, Running uphill or climbing stairs. Aim for 150 to 300 minutes of moderate intensity cardio per week.
Perform these exercises two to three times a week for best results.
Use weights heavy enough to make you feel fatigued after your sets.
Always consult your physician before beginning a new exercise regimen.