Your buttocks is made up of three of four gluteal muscles. The gluteus maximus is the largest muscle in the butt and in the entire body, spanning across the outermost part of the buttocks, with the smaller gluteus medius and gluteus minimus muscles sitting more toward the hip. To shrink the size of your butt, you need fat-burning cardio exercises at least three to five times a week, and the same with muscle-building exercises -- this will allow you to lose fat and build muscle, making your butt look slimmer and sculpted.
Cardio is a Key Player
Cardio activity gets the heart rate going, increases the amount of oxygen to the body and burns fat. To shrink your butt and show off the sculpted muscle underneath, you need to include cardio exercises to shed those layers of fat on top. Spend 10 to 15 minutes before your workout doing a combination of walking, running, doing jumping jacks, jumping rope, burpees, or any other cardio exercises. Cardio is a great warm-up before a strength-training workout and, along with a healthy diet, will help you shed that fat.
Step it Up for a Smaller Butt
The dumbbell step-up is an excellent exercise for getting a toned, tight butt, because it works the gluteal muscles in the buttocks as well as the hamstring muscles underneath, creating a slim, shapely derriere. Start in a standing position in front of a step or platform, feet about hip-width apart. Position your arms straight down at your sides, a dumbbell in each hand, palms facing in. Step up with your right foot, then your left, then step back down starting with your left foot. This completes one rep. Do 20 reps, then 20 reps with your right foot as the lead foot.
Get Into Lunge Position
To build the gluteal muscles and create the appearance of a slimmer, shapelier butt, the barbell rear lunge is an essential exercise to include in your workout. A compound exercise, it works the glutes, quadriceps and hamstrings. Stand straight with your feet about shoulder-width apart, holding a barbell so it rests at the back of your shoulders. Lunge backwards with your right leg until your right knee is nearly touching the floor. Keep your back straight during the exercise. Push yourself off your right heel, powering yourself back into a standing position. Lunge back again, this time with your left leg. Continue for three sets of 12 reps, alternating legs each time.
Tap Your Toes for a Tighter Rear
Toe taps are a more basic type of muscle-building exercise, but one that will get you big results. This exercise is excellent for working the gluteus maximus muscles, tightening the bottom and sides of your butt. Lie flat on your back with your arms straight down at your sides, palms down. Bend your legs on a 90-degree angle so your thighs are perpendicular to the floor. Flex your right knee, bringing your toes down and tapping them off the floor, then return to your starting position. Do the same with your left leg to complete one rep. Do three sets of 15 reps, alternating legs each time.
Dumbbell Squats are Tops
Dumbbell squats are one of the most effective exercises for utilizing the gluteal muscles in the buttocks, shaping and sculpting your butt. Stand with your feet slightly wider than hip-width apart, feet flat on the floor, your arms straight at your sides with a dumbbell in each hand and your palms facing in. Squat down, keeping your knees aligned with your toes and your back straight. Keep squatting down until your thighs are parallel to the floor, then push up off your heels to return to a standing position. Do three sets of 12 reps.
Make the Most of Your Workout
Although doing your cardio and strength-training exercises on the same day won't minimize the results of your workout, you can do them on alternate days. If this is your schedule, increase the length of your cardio workout to about 30 minutes. Don't forget to stretch after every workout. Even just five to 10 minutes of stretching after your cardio or strength-training gives your body time to cool down and helps prevent muscle stiffness and soreness the next day.
1 Side Steps Are Great for Your Butt
The great thing about side steps is that they burn calories for getting rid of fat and they also tone and define the muscles in your rear end. To do the move, stand with your feet together and your hands in front of you at chest level. Hop from side to side for a minute or two, without stopping to rest. This move is fairly simple, but has dramatic benefits for your booty.
2 You Can’t Go Wrong with Kettlebell Squats
I absolutely love kettlebells! They are one of my favorite ways to exercise and they are perfect for burning calories and creating muscle definition at the same time. Hold the kettlebell in front of you at waist level. Use the traditional form to do a squat, lowering the kettlebell as you go down. Raise back to the starting position to complete one repetition.
3 Going for a Run is a Great Idea
Like I said before, cardio is important for getting a smaller butt because it will burn calories, which helps you reduce the body fat you have. Many women carry excess fat in their backsides so incorporating a fair amount of cardio into your routine can help whittle down your butt, as well as other areas on your body. Start with 30 minutes of running per day and you’ll be well on your way to a great butt.
4 Add a Few Glute Kickbacks to Your Routine
The muscles on your butt are called your glutes and choosing moves that target them specifically can really help you tone your butt and make it smaller. To do this move, start on all fours on an exercise mat or padded floor. Keeping your knee at a 90-degree angle, lift your leg until your thigh is parallel to the floor. Repeat 15 times with each leg.
5 Lunges Will Never Be a Bad Choice
I’m not a huge fan of lunges, but they are a necessary part of any toned butt routine. In addition to working out your backside, lunges can also help tone and shape your legs. To do a lunge, stand with your feet a few inches apart, hands on your hips. Step forward and down, then press your foot upward to propel your body back to the starting position. Repeat on the other side, then alternate back and forth to finish your set.
6 You’ll Love on the Ball Leg Lifts
Anytime you lift your leg backward, you engage your glute muscles, which helps them tone and get smaller and shapelier. Using an exercise ball is a great way to boost the benefits of a leg lift. Position yourself on the ball, resting on your lower belly and pelvis. Slowly raise your leg upward behind you, keeping your knee straight, then return to the starting position before repeating with the other leg.
7 The Bridge Will Always Be a Classic Butt Move
If you’ve never done bridges, now is the time to give them a try. This move targets your glutes, as well as your upper and lower legs. It’s great for beginners and experts and will help you get the look you want. Lie on the floor with your knees bent and feet planted. Tighten your backside and lift your hips upward. Lower to finish one rep.
Are you trying to get a smaller booty? Which of these moves are you going to try?
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