Squat Exercises
Stand with feet shoulder-width apart. Slowly lower your body as though you are 'sitting' in a chair until your thighs are parallel with the ground. Keeping the weight in your heels, push yourself up slowly until you're back where you started. Key points: don't allow your knees to extend over your toes and keep your torso tight and erect. Do this exercise 1 or 2 times per week, 2-3 sets of 12 to 16 repetitions with medium to heavy weight.
In addition to squats the following simple exercises will support your efforts to get that firm and toned backside.
Biking
Riding a bike is great for your heart and it also targets almost every muscle in your hips, thighs and butt. On a stationary bike, alternate 3 minutes at 70-80 RPM with 2 minutes at 100-110 RPM for a calorie-blasting 30-minute workout. You can also try Spinning at the gym or riding outside. Gear up to really work your glutes! A 140-lb person burns 335 calories in 45 minutes.
Running
Running, like walking is accessible, easy to learn, reduces stress, helps in weight loss, and it makes you feel good. Plus, it really works your butt, especially when you add a few hills to your regular running route. Sprints are another option for folks wanting to both burn more calories and tighten up the old buns. A 140-lb person burns 475 calories during a 45 minute jog.
Kickboxing
Kickboxing was a hot item back in the day, but it's still a great workout. Controlled kicks work your hips, thighs and butt while complex combinations that include punches will target your abs to make them stronger. A 140-lb woman will burn up to 500 calories with 45 minutes of kickboxing.
Walking
Walking is easy. You can do it anywhere, anytime with no special equipment. There's no learning curve and it's something you can incorporate all day long. If you walk up hills, you can really target your glutes and, if you pick up the intensity, you'll burn some of that extra flab off your butts. A 140-lb person burns about 300 calories an hour during a brisk walk.
Some useful advice
Wear jeans or slacks that have built-in support garments that offer your butt both support and gentle shaping. They also take care of excess jiggling as well as unattractive bulges and ripples.
Climb the stairs instead of taking the elevator. Each time you use the glute muscles, you are taking a step to better your butt and improve your overall health by also working your heart aerobically.
Enjoy some romantic moments with your special someone. Amorous activities are a great way to tighten and firm your butt while allowing you to have some fun at the same time
Enjoy butt-perfecting sports and activities, such as beach volleyball, bike riding and hiking. All of these can help you get your dream butt while you enjoy time spent with friends and family.
How to Get a Ballerina's Butt - try these three exercises
The number one exercise to help tone your bottom and give you ballerina buns is one of the fundamentals of ballet called pliés. These are just simple little bends of the knees in any ballet position, but when done correctly. they engage all the muscles in your rear as well as your thighs and core muscles. To do this, place your feet in first position, heel together, toes pointed out. Pull up through your body making sure your butt is tucked under, stomach pulled in and legs pulling together. Then slowly bend your knees without lifting your heels and while maintaining your position, then slowly straighten. Repeat this 20 times.
Next it's time to do 'Eleves. These are easy toe rises. Start from first position again, heels together, toes pointed outward. Slowly rise to the balls of your feet, then slowly lower. As you do this squeeze your butt under, stomach in and legs together. You want to pull your thighs together as you lower your heels. Repeat 20 times.
Tendus are small, strong "points" essentially. With straight legs you point your foot and slide it back into position while once again squeezing your thighs and holding in your stomach and buns. Start in first position and do 20 tendus on each leg.
