7 Best Exercises for a Round Butt
Perform basic squats.[1] The squat is the basic building block for lower-body exercises, and this move can do wonders for your backside. Stand with your feet hip width apart, keeping your body weight in your heels. Squat down as if you are sitting in a chair, and then rise to a standing position.[2]Do 3 sets of 10 reps.
It can take 4-5 weeks of consistent exercise to see results.Do squats with arabesques. This squat borrows the second part of the move from ballet, firming both your butt and hamstrings to give your booty a lift. Do a squat, and as you rise, lift one leg straight back and up as you bring your hands forward.[3]Transfer all your body weight to your other leg so that you can balance.
Lower your leg and return to a squat.
Repeat 15 times on each side.ry leg lifts. Leg lifts are a great counter-move to do after you finish squats with arabesques. Stand in front of a tall table, counter, or steady chair. Lean forward slightly as you lift your right leg back off the floor.[4]Put a slight bend in your left knee, pull your stomach muscles inward, and square your 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.Perform standard lunges. Lunges tone the fronts and backs of your legs, as well as your booty and hips. Stand with your feet hip width apart. Step 1 leg forward 2 to 3 feet (0.6 to 0.9 m) and bend both knees at once. Lower your back knee toward the floor while keeping your front knee centered directly above your ankle.[5]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.
Perform side squats. Side squats (also called side lunges) firm your inner and outer thighs. Stand with your feet hip width apart. Step out to the right and bend your right knee, keeping your left leg straight.[6]Pause while you are at your lowest point, then rise up to standing. Repeat for 30 seconds. Rest, then repeat on your left side.
Keep your bent knee aligned above your ankle as you lower your body.Do bridges. Bridges work well to tone and sculpt your booty. Lie on your back on top of a yoga mat, with your feet on the floor about hip distance apart. Keeping your head, neck, and shoulders on the ground, lift your hips toward the sky.[7]Flex your core muscles and maintain a straight line from your knees to your chest.
Hold this for 3 seconds, then lower your hips. Repeat this 10 times.
Tip: To make it a little harder, lift your right foot off the floor for 5 reps, while holding your leg out straight. Lift your left leg for the next 5 reps.
Run or walk at an incline. To better reveal your toned booty-muscles, it can help to do some cardio work. To maximize the benefits, do cardio that simultaneously tones your lower body! Run or walk at an incline to get these dual benefits.[8]Set your treadmill to 5-7 percent incline