Exercises for Butts and Waist

When you exercise your butt and waist, you tone and shape the abdominal muscles and the glutes. In order to reshape these areas of the body, you need to focus your attention on both aerobic exercise and strength-training exercises. Focused aerobic exercise helps decrease the fat on the body, while strength training will tone the muscles hiding under the fat.

Aerobic Exercise

For the purpose of physical fitness, everyone under 65 should perform moderate intensity aerobic exercise for 30 minutes on a minimum of five days each week, according to the American College or Sports Medicine. However, to lose weight, you should perform 60 to 90 minutes of moderate intensity aerobic exercise. Moderate intensity can be defined as exercise that causes your heart rate to increase and your body to sweat, yet allows you to carry on a conversation. Aerobic exercise that will also work your butt includes brisk walking, running, cycling and stair climbing. Keeping your abdominals tight throughout the workout will help you reduce your waistline.

Quadruped Hip Extensions

A study performed by the La Crosse Exercise and Health Program showed that quadruped hip extensions engage the glutes more than any other exercise tested. Start this exercise on your hands and knees. Tighten your abdominals to stabilize your torso. Raise one knee, keeping it bent at a 90-degree angle, until your thigh forms a straight line with your body. The bottom of your foot should face the ceiling. Lower your knee back to the starting position. Be sure to use slow and controlled movements throughout the exercise. Perform 12 repetitions with one leg before switching to the other.

Forward Lunges

Lunges strengthen the glutes, abdominals, quadriceps (front of thighs), hamstrings (back of thighs) and calves. Lunges rank among the top five exercises for toning the glutes, according to the La Crosse Exercise and Health Program study. Start by standing tall with your abdominals tight. Step forward with your right foot, placing it two to three feet in front of your left foot. As you “lunge” forward, focus on keeping your abdominals tight and on lowering your hips to the floor. Continue lowering your hips until your right thigh is parallel to the floor. Do not allow your right knee to go beyond the toes on your right foot. Push off with your right foot to return to the starting position. Repeat on the left side.

Bicycle Movement

The Biomechanics Lab at San Diego State University ran a study that proved the bicycle maneuver worked the abs more than any other exercise tested. This exercise also works the glutes, quadriceps and hamstrings. To perform the bicycle maneuver, lie on your back with your hands beside your head; fingers barely touching the side of your head. Bring your knees toward your chest while bent at a 45-degree angle. Slowly move your knees as if you were pedaling a bicycle. Curl up and touch your right elbow to your left knee. Then touch your left elbow to your right knee. Continue this motion until you feel tired. Be sure to breathe evenly throughout the exercise.

About this Author

Kimberly Wonderly has a Bachelor of Science degree in exercise science and has worked as a personal trainer for six years. Wonderly has also taken many child development classes, while running a daycare out of her home for three years. She wrote for the “Rocket” at Slippery Rock University for two years while attending college.