The best way to get rid of your butt is with cardiovascular and toning exercises. By doing cardio, you will promote weight loss throughout your entire body. By incorporating specific weight-training exercises, you will build metabolically active muscle and give your butt a leaner, firmer look. Consult with your doctor before beginning any exercise regimen.
Elliptical
Every time you move your thigh backward, you work your glutes through a motion called extension. Elliptical training causes you to do this motion repetitively for the duration of your workout. This causes you to not only burn calories, but also tone your buttocks. To perform elliptical training, get on an elliptical machine, place your feet on the pedals, and glide back and forth. With some elliptical machines, you have the option of moving poles back and forth while you glide. This will not only contribute to a higher caloric expenditure, but will also help tone your upper body.
Stairs
Running up stairs burns calories and works your glutes. By stepping on every second step instead of each one, you can increase the emphasis on your butt. At the gym, seek out a stair-climbing machine, which looks like a small staircase with handrails. If you go this route, do not lean on the handrails while you are stepping; this will take work away from your glutes. As with running up stairs, take longer steps to increase the focus on your butt.
Hill Running
Running by itself is a glute-toning, calorie-burning type of cardio. By incorporating hills into your runs, you will increase the work on your butt and burn more calories. To get a greater effect, use hills to do intervals. Come to the bottom of a hill after doing a warm-up and run to the top. Once you get there, jog down and run back up again. To tax your glutes even more, alternate running up the hill sideways.
Stiff-Legged Deadlifts
Stiff-legged deadlifts tone your glutes, hamstrings and lower back muscles at the same time. These are performed from a standing position with your feet about shoulder-width apart and a barbell held in front of your thighs. Keeping your core tight and back straight, bend forward at the hips and slowly lower the bar toward the ground. As you do this, push your butt backward. Rise back up in a steady motion, squeeze your glutes forcefully for a full second and repeat. When lowering the bar, maintain a slight bend in your knees.
Butt Raises
Butt raises target the glutes from a face-up position; you need an exercise ball to do them. While lying flat on your back, place the back of your lower legs on the ball and move your arms out to your sides. Steadily push into the ball with your heels to raise your butt from the floor. Squeeze your glutes forcefully for a full second, slowly lower yourself back down and repeat.
Gate Openers
Gate openers are glute exercises performed on one foot from a standing position. Carefully lift your right foot off the floor, bend your knee about 90 degrees and level your thigh to the floor. Keeping this position, move your leg across the front of your body, then out to your side as far as possible. After performing one set of repetitions, place your foot back down and repeat with your other leg.
