-
Kneeling KickbackBefore beginning any exercise routine you should stretch and warm up your body. Pay special attention to the parts of the body you intend to work, in this case the butt and legs. Adequately stretch the hamstring and thigh muscles for at least five minutes. Your entire warm up may take as much as 15 minutes as you gradually bring up your heart rate. Avoid eating just before your work out and be certain to empty your bladder before starting. Keep plenty of water handy and drink so you remain fully hydrated. -
StretchAdd walking, biking and swimming to your work out routine. This will help add muscle mass to your butt and provide a good cardiovascular workout. Walk, bike or swim for at least 15 minutes, working up to 30 minutes. Swimming is perhaps the best overall exercise, especially for those with joint problems as there is no impact on the joints. -
Reach BackNow it is time to get down to the serious business of shaping your butt. Choose three of the following six exercises, then alternate for variety and a better work out. The best exercises for the butt are the lunge, the step-up, the kneeling kickback, the squat, leg lifts and knee lifts. Complete three sets of 20 to 25 reps of each exercise on each leg. As your endurance and stamina builds, increase the number of reps up to 40 to 45 per leg for each set. To increase the effectiveness of these exercises, wear ankle weights or carry small handheld weights. Consider using a stability ball, which offers an entirely new range of exercises.
