If your butt jiggles, wiggles, sags or dimples, don’t despair or hide it in baggy pants. There are several exercises designed specifically to tighten, tone and lift the muscles in the butt. These exercises can be added to any regular exercise routine. After a few weeks, you will be ready to show off your well-manicured backside in your favorite pair of jeans again.
Toe Taps
Toe taps work your lower butt area. Lie down on the floor in the prone position (arms at your sides). Raise your thighs perpendicular to the floor. Bring your knees up so that your calves and feet are at a 90 degree angle to the floor. Bending your leg from the knee, bring down one foot and tap your toe on your workout mat. Raise the foot back up and tap your other toe to the floor in the same manner. Keep repeating the tapping for one minute to work out the lower butt.
Squats
Squats are a traditional butt-firming technique. Stand up straight with your feet positioned so that your left foot is beneath your left shoulder and your right foot is beneath your right shoulder. Hold a dumbbell in each hand against the sides of your thighs. Bend your knees as if you are about to sit in an invisible chair. Hold this position for 30 seconds and then slowly raise back into starting position. Do this for 10 to 16 repetitions and one to three sets.
Kick-Back Squats
This is an advanced squat that tighten and firms. Stand as if you were going to do a basic squat. Bend your arms against your chest and squat down. Stand up again and kick out one leg behind you while reaching outward with your hands. Imagine your are Superman–if you look like you are flying, you are doing this move correctly. Return to standing position and repeat the squat then flying move with the other foot. Keep switching feet for one minute.
Plie
This dancer move can give you a dancer’s backside. Spread your feet wider than you would for a traditional squat and point your toes so that they make a “V”. Lift your arms out straight so that your fingers are level with your chest. Go down into a deep squat position. Make sure to keep your butt close to the back of your legs so that you don’t lean forward. Go back to standing position. Do this for one minute or until you tire.
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