- Squats are a good exercise because it targets the hips and the butt muscles. To do squats, stand with your feet shoulder width apart. Bend at the knees until your legs nearly make a 90-degree angle; hold this position for three seconds. Do not let your knees pass the front of your toes, because this can cause injury. Do 10 to 16 repetitions, starting with one set and gradually adding a set once a month until you reach four sets.
- Running is a cardio exercise that can really target the hips and butt. Cardio is important if you are trying to lose fat, because cardio burns calories and burning calories is the key to reducing fat. Adding hills and steps to your run targets your butt, hips and leg muscles more than running on a flat surface alone. Running also burns more calories than walking does. If at first running is too intense, try jogging or adding short sessions of running to a walk. As your stamina increases, so should your ability to run longer.
- Kneeling kickbacks target the hip and butt muscles. Get down on your hands and knees, with your hands aligned with your shoulders and your knees directly under your hips. For the first set, keep your knee bent as you lift your leg toward the ceiling with your toes pointed to the ceiling. Stop when your thigh is parallel or nearly parallel to the floor; hold this position for three seconds. Continue this for 10 to 16 reps, and then switch legs and repeat the motions for the other leg. For a second kind of kick back, get on your hands and knees just like above, but instead of keeping your leg bent, stretch your leg out until it is flat with your back. Then lift your leg until your toes are pointed toward the ceiling, as far as it is comfortable. Do this for 10 to 16 reps, and then switch legs and continue with the other leg. After you are comfortable with the kickbacks and can do them properly without much trouble, add more sets until your reach four sets.
