Exercises that engage the larger muscle groups found in the upper legs and buttocks also have a toning effect on the butt. The butt muscles, also known as the gluteus muscles, can be developed like any other muscle group; however, not every person is interested in a bigger butt. In addition, genetics also play a role in your natural, undeveloped butt size and shape, although you can work with your heredity to make your butt look either larger or smaller.
Types of Exercise
Exercises that focus on the lower body can also tone the muscles of the butt. It's important to choose exercises based on your goals. If your main goal is to simply tone your butt muscles, workouts that include running or walking or similar types of cardiovascular movements can help reduce fat stores. Conversely, exercises that engage the lower body and provide resistance, such as barbell squats or leg presses on a gym machine, can increase the size of your butt muscles. Your butt may also appear larger or smaller in proportion to the size of the rest of your body, so keep proportion and your goals in mind when choosing an exercise routine.
Exercises That Make Your Butt Smaller
Aside from heredity, much of the size and shape of your butt is determined by the types of exercise you choose. Cardiovascular exercises, according to Runaddicts, help you burn fat during the exercise. Afterward, your body's metabolic rate usually remains at a higher rate, encouraging more fat burning. No exercise will change the genetic component of your butt size, but cardiovascular workouts like running can help reduce fat stores, which includes those on your butt.
If your goal is to lose fat, including stores in your butt, or you would like to tone and possibly grow the butt muscles, you can tailor cardiovascular workouts accordingly. The Centers for Disease Control and Prevention says the average adult should strive for approximately 30 minutes of cardiovascular activity five days a week. This will encourage fat burning and increased cardiovascular efficiency, which will allow you to further increase the intensity of your exercise over time.
Weight Training to Build a Big Butt
In order to get a bigger butt, you have to incorporate weight training into your workout routine. According to Professional Bodybuilder Lee Hayward, building the gluteus muscles requires attention to form while performing exercises such as squats and lunges. Extra resistance that can lead to increased gluteus size can be achieved by squeezing your butt muscles tightly when performing the movement. In addition, pushing with your heels rather than your toes when lifting weight can focus the resistance on the gluteal muscles.