Luckily, these muscles are among the largest in the body and respond well to strengthening exercises. Even if a shapely rear doesn't top your priority list, you should still build your glute muscles. A strong rear also means a strong back. Keeping your back strong is a key to preventing back pain, one of the most common health problems in the U.S.
The Bottom Toning Workout
Experts at the American Council on Exercise suggest doing the following 15-minute workout routine regularly for a firm rear end. Always talk to your doctor first before you start a new exercise.What you'll need:
- Pair of lightweight dumbbells
- Comfortable, well-fitting athletic shoes
- This workout can be done in a gym or in your own home. If you want to do two sets or more of any exercise, do one set of all the moves in sequence first before starting another set.
1. Squats
To do a squat:- Stand with your feet shoulder-width apart.
- Start with your hips directly over your knees.
- Contract your ab muscles to stabilize your torso and spine.
- Slowly sit back like you're about to sit down in a chair. Be careful not to bring your knees together as you squat. Knees should stay shoulder-width apart.
- Lower your rear end until your thighs are parallel to the ground.
- Slowly come back to the standing position.
- That was one squat. Work up to 15 times for one set.
2. Front lunges
For this exercise, you will need one dumbbell for each hand. If you're a beginner, do lunges without dumbbells for awhile to strengthen your glutes and get used to the motion.- Hold a dumbbell in each hand.
- Stand up straight and let your arms hang at your sides.
- Step forward with your right foot, keeping your head and back straight up.
- Slowly drop your left knee to the ground (but stop short of touching the floor) by bending both knees. Your left foot will come up, but keep your right foot firmly planted on the ground. Make sure your right foot is extended far enough so that your right knee does not bend further than your toes (you should be able to see your right toes when you look down in this position).
- Push down on your left heel and slowly bring your right foot back to be even with your left foot to return to the start position.
- That was one lunge for your right side. Repeat by stepping forward with your left foot to do a lunge on the left side. Work up to 8 to 12 lunges per side for one set.
3. Quadruped hip extensions
To do a quadruped hip extension:- Get down on your hands and knees keeping your back parallel to the floor.
- Contract your ab muscles to stabilize your torso and spine.
- Slowly raise your right leg while keeping your right knee bent at 90 degrees. Your left leg stays on the ground. Lift your right leg until the bottom of your foot is pointed toward the ceiling.
- Slowly bring your right leg back down to the start position.
- This was one quadruped hip extension on the right side. Repeat on the left side by raising the left leg. Work up to 8 to 12 repetitions per side to do a full set.