The quintessential exercise for toning the butt, squats target all muscles in the lower body, especially the quadriceps and glutes.* For help with your squat technique and some variations, here’s how to do the perfect squat. Here’s how to do the glute bridge.* Squats* This exercise is a great warm up to heat and loosen the body while working your butt and abs. To gain noticeable improvement in your derrière, incorporate three to four sets of a minimum of 10 to 15 repetitions of these exercises into your routine at least three times per week.* For continued improvement, aim to do a few more repetitions of each exercise or add weights as you progress.* Glute Bridge* The muscles in the butt, known as the gluteus maximus or simply “the glutes,” can be strengthened to lift and contour the butt.* Performing the following exercises is the easiest way to strengthen and tone the glutes.* Fortunately, there are a variety of ways that the backside can be improved to achieve a more uplifted, shapely butt.* Butt Exercises* The butt cheeks may hang down and blend with the back of the thighs, and they may even obscure the gluteal fold. In addition, fat between the muscles and the skin can contribute to floppy, low-hanging tissue that further detracts from the buttocks’ appearance. Weak butt muscles can cause the butt to sag by weighing it down rather than giving it a more round and defined shape. A droopy or saggy butt is generally the result of excess fat and poor muscle tone in the buttocks.
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