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A woman’s body is engineered in a way that makes provisions for those things that make her unique to men, such as bearing children and breastfeeding those children.  Because of this difference, women are more inclined to store pockets of fat in areas that can be quite troublesome for them, such as in the thighs, the saddlebags, the lower stomach, and the dreaded butt.  In the butt region, this extra fat may create unsightly dimples for some individuals.  Some women may also bear the burden of having a butt with completely no shape due to a lack of muscle tone and excessive body fat.  These women are often void of the confidence necessary to wear certain types of clothing and resort to spending tons of money on expensive shapewear, like Spanx, to create the illusion of firmness and tone. 

The Strategy

There is actually a less costly solution to this sort of problem - decrease body fat and build up the muscles in this area.  As the fat is reduced and the muscles become more toned, your backside will begin to take on a new shape, a sexier shape.  To decrease body fat, you need to create a calorie deficit each day so you’ll burn more than you eat.  To build up the muscle, you need a good training program.  You can use a program that has been architected by a personal trainer or you can come up with your own custom workout and still get great results.  Just remember that the key to a successful program for re-shaping your butt is one that works the glutes from every possible angle. 

Five Powerful and Effective Exercises

Here are five exercises that, when done in conjunction 3 times a week, will give you a shaplier and smoother  backside without the cost of shapewear or plastic surgery.  Do 3 sets of 10 - 15 reps of each one.  For those that you must work each leg individually, do 10 - 15 reps on each leg.  Try doing the five exercises one after the other to complete one set.  Rest for 60 - 90 seconds and do another round of each one.  Rest for another 60 - 90 seconds and then complete the last set.  The Workoutz.com videos beneath the exercise description should give you a visual of how each should be done.repsfbxcontinuous

Squatted Crab Walk - This exercise will work the glutes, the thighs, and the hips.  If you need to make it easier, you can omit the squatting aspect and do them standing up.  You can also change the resistance of the band you use to make it easier or more challenging.  When you finish with your repetitions in one direction, begin moving in the opposite direction.  You should have equal reps for both legs.  Tighten your stomach muscles as you do each rep and make sure your hips are pushing back as if you are about to sit in a chair.  The muscles in your butt should be squeezed as well.

Donkey Kicks - This is an oldy but goodie.  It requires no equipment and is excellent at sculpting the glutes.  It will also work the lower back.  You’ll be doing these reps on your knees, so you may want to use a mat or some sort of cushioning.  Again, be sure to tighten your ab muscles because this protects your back and squeeze your glutes as you work through the reps.

Drop Lunge - The lunge is one of those power-house exercises that recruits some major muscles to perform.  The more muscles involved in an exercise, the more calories you burn.  It’s considered to be a functional exercise because it puts an emphasis on maintaining balance and conditons muscles used in everyday functional activities, like walking.  The twisting action in this particular variation is excellent for stretching and opening up the hips.  Make sure you pay attention to your form - keep your back straight, don’t let the knees pass the toes, and allow your lower body to lead.

Stiff-Legged Deadlifts with Medicine Ball - Deadlifts are definitely a favorite among trainers and trainees worldwide.  They are great for the glutes and the lower back.  The key to doing these is to make sure that as you bend at the waist, you are also pushing back a bit with your hips.  You should feel the stretch in your hamstrings and glutes each time you go down.  If you don’t feel it, you probably just need to let your hips do more of the work versus your waist.  Also, make sure your back stays flat throughout the whole movement.  You can use anything that has weight to it instead of the medicine ball, i.e. fill a plastic bag with some canned goods.

Squat with Resistance Band - The squat is another calorie-incinerating, lower-body exercise that will effectively shape the butt while engaging other core muscles.  It is one of the most recommended exercises for strengthening and toning the lower body.  Although there are many variations of squats, a basic squat done with just your body weight will produce excellent results.  However, adding a resistance band will kick your workout up a few notches and help you to burn more fat and tone your muscles faster.  A few things to be mindful of - when squatting, never allow your knees to pass your toes; focus on squeezing your glutes as you rise from your squat.

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