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Dec 25, 2010

Exercise for a Small Butt

A large butt can have a negative impact on self-esteem when you are trying to fit into last year's swimwear. To tone your butt and regain your self confidence, do the right blend of exercises, but also pay attention to your diet. If you continually eat high amounts of unhealthy foods, you will pad the fat on your butt and defeat your efforts. As far as your exercise goes, burn calories and build muscle.
Step 1
Perform cardiovascular exercise to burn the fat in your butt. The American College of Sports Medicine recommends 60 to 90 minutes of cardio for weight loss. Aim for this guideline three days a week and do something that involves hip extension. This takes place when your thigh moves backward and it causes you to contract your glutes--your butt muscles. Running, fast-paced walking, elliptical training, stair climbing, rowing and spinning are examples.
Step 2
Hold a stability ball against a wall with your mid back to do wall squats. Place your feet slightly wider than shoulder-width apart and slightly forward. Lower yourself down by bending your knees and stop when your thighs are parallel to the floor. Stand back up and repeat. Keep your back straight and core tight throughout.
Step 3
Grab a toning bar to do single leg split squats. Hold the bar behind your neck and place your hands in a wide grip. Stand with your back to a bench, lift your right leg and place the top of your right foot on top of the bench. Step forward slightly with your left foot and lower yourself down by bending your left knee. Stop when your thigh parallels the floor, stand back up and repeat. Do a set of reps and switch sides.
Step 4
Perform tennis shuffles with an aerobic step. This exercise targets the butt, quads and hamstrings, according to "Fitness Magazine." Stand on the step with your feet hip-width apart and your arms out in front of you. Step to your left, place your foot on the ground slightly wider than shoulder-width away from your right foot and lower yourself into a squat. Stand back up, place your foot back on the step and repeat with your right side. Alternate back and forth.
Step 5
Execute a set of grand plié squat jumps. Stand with your feet in a wide stance, with your toes turned out at a 45-degree angle and your arms straight down in front of your body. Squat until your thighs are parallel to the floor and you're low enough to touch it with your fingertips, according to Women's Health. Jump in the air in an explosive fashion as you raise your arms straight above your head. Land with your feet in the starting position and repeat for a set of reps.
Step 6
Align your body in an all-fours position to do leg lifts. Place your hands directly under your shoulders on the floor and your knees directly under your hips. Extend your right leg behind your body and place your toes on the floor. Raise your leg in the air as high as possible and squeeze your glutes forcefully. Lower your leg, lightly touch the floor with your toes and repeat. Do a set of reps and switch sides.

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