What are some good butt-shaping exercises?


Try bun workout: Using a band around your ankles, give me 3 sets, 15 reps each of band walking, rear leg raises, side leg raises. This will set you on fire and make your butt look great.

The glutes are a very important part of your "core". The three "butt" muscles are gluteus maximus, gluteus medius, and the gluteus minimus. It is important to address all three of these muscles to get optimal "butt-shaping". Some great glute exercises include:
1. Bridges- can be done on the floor or on a stability ball. Gradually add weight for more resistance or do one leg at a time.
2. Side lying leg abductions (lifts): can be done lying flat on your side or kneeling along side a stability ball. Can progress to tube walking.
3. Squats- make sure you emphasize the hip extension at the end of the range. You can progress to single leg squats.  
4. Lunges- start with stationary lunges (stay in one place and lower your body up and down) and progress to walking, side, or reverse lunges.
5. Step-ups- use a step or small bench, place right foot on top and press through the right heel and butt as you lift up to a balance positon. Hold and focus on squeezing the right glute as you balance on the step. After desired amount of reps, repeat on other leg.
*Remember- In order to get your "butt" to fire (work) correctly, you need to stretch your quadriceps and hip flexors!! Tight quads and hip flexors will prevent you glutes from working effectively!!!!!!
Dr. Mike Clark, DPT
Your butt is made up of several muscles.  The 2 main muscles that will help give you a nice shape to your butt are the Gluteus Maximus (the main big butt muscle) and the the glueus medius (the top and most outer but muscle).

The following exercise circuit (all exercises performed in a row without rest) will help you shape, tone, and strengthen your butt:
1. Side lying hip raises
2. Bridges
3. Tube Walking
4. Single Leg squats (holding on to door frame for support)

Perform 3 sets of 10-15 reps 3x/week

Exercise Tips:
1. Go slow and focus on the muscle
2. Keep your abs active (bellybutton to the spine)
3. keep your feet straight ahead
4. Keep your knees aligned with your second toe
Based on recent research conducted at the University of North Carolina, Chapel Hill, two of the most effective exercises for activating the butt muscles, making them good butt-shapers, are the side-lying leg raise and single-leg squat. Use the techniques decsribed below to do these exercises. Perform the side-lying leg raise by lying on one side of the body with your back slightly away from a wall, bend your bottom knee up toward your stomach and keep your top leg straight. Draw-in your belly button to tighten the abs and while pressing the heel of the top foot against the wall, slowly raise top leg up sideways 30-45 degrees, keeping the knee straight and toes pointing slightly upward. Pause at the top for 2 seconds and slowly lower your leg back to the start. Perform 10-15 repetitions for each side. Begin performing the single-leg squat by standing with your feet pointed straight ahead and hip-width apart. Next, stand tall by lifting your chest and place your hands on your hips. Draw-in the belly button to tighten the abs, squeeze your butt muscles, and balance on one leg, lifting the other foot directly beside it. Keeping your lifted foot right beside your stance foot without touching, squat down as if sitting into chair making sure to keep the knee in-line with toes. Hold at the bottom for two seconds before pushing through heel to return to the starting position. Perform 8-12 repetitions before switching sides.

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Types Of Exercise Programs

Types Of Exercise Programs

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.