How to Define Your Buttocks

Do you want to have shapely, toned buttocks that you can flaunt in sensuous dresses or fitted trousers? Achieving well-defined buttocks is largely a question of exercise and diet. Here's how to get started.

Instructions

Difficulty: Moderately Challenging

1. Measure the size of your buttocks so you know where you're at and what you've got to work with.
2. Consult a physical trainer or doctor who can guide you in appropriate exercises to help tone your buttocks.
3. Try "Butt Squats." Stand straight with your legs apart. Tightly pull in your abs and breath in. Lower your knees into a squat, keeping your knees in front of your ankles with your body weight on your heels. Breathe out and come back to the original position. Do several sets of reps a day.
4. Alter your everyday activities to get as much of a workout as possible without taking much extra time. Walk on short errands instead of driving. Take the stairs instead of elevator.
5. Make walking, swimming and/or jumping rope a regular practice for 30 to 45 minutes a day.
6. Join a gym or fitness center where your trainer will guide you in doing appropriate exercises, such as straight leg kicks, squats, lunges and vertical leg presses with a wide stance.
7. Eat a balanced diet that is low in fat and refined carbohydrates.