How to Get a Better Butt
Experts recommend exercises to help you sculpt a shapelier backside.
Maximizing Your Assets continued...
1. Squats. Stand with feet parallel and shoulder-width
apart. Slowly lower your hips, making sure not to let your knees go past your
A great variation for beginners, says Gansel, is ball squats: Standing with
your back to a wall, put an exercise ball between your low back and the wall,
then squat, keeping your feet out in front on you.
2. Standing lunges. Beginning with your feet parallel and
hip-distance apart, take one giant step forward. Slowly lower your body,
bending both knees. Bend your knees no farther than 90 degrees, keeping your
front knee aligned over your front ankle. Then repeat with the other leg in
A more advanced version is stepping lunges, in which you move forward after
each lunge, alternating legs. But Roget believes most people don’t use proper
form on this exercise, which can put undue stress on knee joints and low
3. Prone leg lifts over a ball. Lie stomach-down on an
exercise ball, with hands on the floor. By tightening your glute muscles, lift
one of your legs slightly off the floor, keeping leg straight. Then alternate
sides. As you get more fit, try lifting both legs simultaneously -- but only if
you can do it without straining your back.
4. Prone hip lift over a ball. Lying stomach-down over an
exercise ball, rest your forearms on the floor and stabilize the ball under
your hips and tops of your thighs. Using the arms and trunk muscles as support,
bend your knees to 90 degrees, and put your feet together. Squeezing your
glutes, slowly move your thighbones slightly away from the ball, being careful
not to use the low back muscles. This is a very small move -- you should raise
your legs no more than about 2 inches off the ball.
5. Bridge. Lie on your back with knees bent, feet on the
floor and hip-width apart. Slowly peel your spine off the floor from the
bottom, one vertebra at a time, tightening the glutes and hamstrings (backs of
the thighs) until you've created a diagonal line from your shoulders to your
knees. Return to the floor slowly, one vertebra at a time.
6. Side leg raises. Lying on your side at the rear edge of
a mat, place your feet at the front edge of your mat, then lift your upper leg
and turn it out it in the hip socket. Keeping your hips stacked and your torso
as still as possible, lift and lower the leg, reaching out from the top of the
thigh. Repeat on the other side.
It's important to remember that healthful eating habits are a large part of
the equation for creating a better shape -- for your glutes and the rest of
your body, Roget says.