When it comes to your backside, here’s the bottom line: To lift your butt, you have to build muscle. Building new lean muscle will help develop a backside with a natural well-rounded shape.
The butt is actually made up of many different muscles but the three predominant muscles are the gluteus maximus, gluteus medius and the gluteus minimus. Each one of the muscles plays a role in shaping the butt. Though they all typically work in unison there are ways to put more emphasis on one over another.
If your goal is to increase the size of your butt or improve the shape of your butt then this is a workout you will want to add to your favorites list.
To start, get on all fours with your knees directly under your hips and your hands beneath your shoulders. Lift your right leg until its parallel to the floor, toes pointed. Lift the legs a little higher and begin tracing the outline of the letter “P” starting at the base. Lower your back by 2 inches to the starting position and repeat.
Start on all fours, your right leg pointed straight behind you. Lift your right leg 4 inches higher, keeping your hips angled down. Trace a box with your big toe clockwise, then reverse it and go counterclockwise. Try to create a deeper contraction with every box.
Staying on all fours and keeping your right leg straight, cross it behind your supporting left leg, tapping the floor with a pointed toe. Squeeze your glute and lift your right leg so that it’s in line with your right hip and parallel to the floor. Lower the leg to return to the tap. Be sure to keep your tailbone slightly tucked throughout the movement ( do not arch your back).
As before, begin with hands and knees on the floor, right leg extended. Swing your right leg out to the side, in line with your hip. Bend your knee, bringing your heel inward toward your body. Then kick back out to the side with a straight leg. Focus on squeezing through the glute.
Pulsing on the side
Extend your right leg out to the side in line with your hip.
Pulse your right leg up and down about an inch at a moderate, steady pace.
Start on your knees and elbows. From here, put one leg out straight and flex your foot. Focus on lifting this leg from your butt (your leg must stay straight or you are not using your butt). Slowly raise your leg from the ground until it’s in line with your body and lower back to the ground.
Start by lying on your stomach with perfect alignment and hands placed on the ground under your chin. Feet should be together and flexed. Using one leg at a time, imagine you have a bottle on the outside of your foot and you’re trying to get your foot up and over the bottle. Come back to the starting position, making your way back over the imaginary bottle.