When working this area it is important to work from all angles. Our rear bottom muscles are made up by the Gluteus medius and the Gluteus Maximus. To prevent the sagging effect it really needs specific exercises to target these muscles. Weight bearing exercises will help sculpt and tone this area. Cardio vascular exercises will also help burn away calories using fat, if you train in the right way. Incline walking, using a stepper or a bike are great butt workouts. As always your diet will also play a major role in getting your desired derrière. You may have rock solid bottom muscles but these can be hidden if you are holding onto too much fat.
With a lot of exercises targeting these muscles, equipment is not necessary. Using pure body weight is enough. The Heel sky raise where you start on all fours resting on your knees and elbows will soon crete a burning sensation just in the area you want to tone. Starting in this position, simply extending one leg out fully straightened and flexing the foot moving up and down in a slow and controlled fashion will give you a nice pinch. Do not lift too high as this exercise will start to use your back. The range of movement is small and controlled with constant tension.
A similar movement can be done from a standing position. With this modification more of the hamstrings will be used. By standing on one leg, tip forward from the hip so that your chest and abdominal are is parallel to the floor. You can keep your hands on your hips or dangle down for more stability. The key part to this exercise is while leaning forward you have your shoulders, chest, hips and your extended leg all at the same level. Once in position really stretch back the extended leg to get nice long lean hamstrings. Maintain a strong core and hold in this position for as long as you can.
Lunges are seen in group workouts and in your gym programmes. You can use a barbell, dumbbells or a disc to create extra load. If you choose to add resistance it is important to maintain correct posture and technique at all times.
Pelvic tilts often seen in yoga and Pilates classes are fantastic to get that lift. With this exercise you lay on the floor with your knees bent resting on your heels. All you need to do is simply lift your pelvis area into a bridge position and hold for five to ten seconds. Keep your hips high and belly up whilst holding. Your knees also need to be close together but not touching.
With any of these exercises you can add ankle weights as you become stronger to keep your muscles adapting to knew challenges.
The great thing about these exercises is you can do them at home, no cost and even while you're on holiday!