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Step 1
Measure the size of your buttocks so you know where you're at and what you've got to work with.
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Step 2
Consult a physical trainer or doctor who can guide you in appropriate exercises to help tone your buttocks.
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Step 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.
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Step 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.
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Step 5
Make walking, swimming and/or jumping rope a regular practice for 30 to 45 minutes a day.
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Step 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.
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Step 7
Eat a balanced diet that is low in fat and refined carbohydrates.
