Get yourself a great butt with these easy workouts

Posted on Dec 24th 2006 8:12PM by Martha Edwards

Filed Under: Diet & Weight Loss, Fitness

A friend of a friend recently confessed that she thought I had a nice butt. I was overjoyed but also shocked. I've received my share of compliments in my time, but that's one I have never heard. Maybe those hours on the elliptical trainer really are paying off! But I'm still not convinced that my backside is comparable to J.Lo's.

I suspect I'm not alone in my dissatisfaction with my derriere. Many people want a more shapely backside and the good news is, it's totally achievable with these simple exercises. Squats, lunges, bridge pose -- these are all exercises that you can do in your spare time, either at the gym or at home, that will sculpt your rear and make you want to get out there and strut your stuff in your best pair of jeans.

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Tags: backside, bum, bum exercises, BumExercises, butt, derierre, rear

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Reader Comments (Page 1 of 3)

Howie Jacobson, PhD 12-26-2006 @ 6:57AM

It's weird, but working out for function actually gets us looking better than working out for appearance. Exercising to improve our ability to lift, run, jump, carry, push and pull automatically works the body evenly and provides lean, sculpted, natural looking fitness. Isolating the glutes or the pecs or the abs often produces freakish and dangerous imbalances.

Scott 12-26-2006 @ 8:52AM

Wish this man a Happy Holiday! Great work! Keep it up so you will not only have a healthy new year but a healthy new life!

tracey miller 12-29-2006 @ 2:20PM

HELP

Eveline Suarez 12-29-2006 @ 2:20PM

The excercise information was not set up for saving. How will I ever remember what excercises to do and how? I am a 49 year old women, good looking, and abosolutely have a bad case of gravatation hitting my body... strongly. . There is no distinction from my but and my back, it blends with my upper and lower back. It's small and not developed HELP!

David 12-29-2006 @ 2:19PM

Why would you want a butt comparable to J-lo. Hers is large and not very appealing. Why do you think it is always hidden?

larry 12-29-2006 @ 2:19PM

J lo does not have a great butt

joanie 12-29-2006 @ 2:19PM

what is a bridge post?

Kim 12-29-2006 @ 2:16PM

That is a scary looking butt in the picture!

John 12-29-2006 @ 2:15PM

Guys like a firm butt too, so my sister sent me this link with a big question mark and asking me "what"? I agree, these directions are very confusing and inaccurate for actual body placement. You definitely need to provide visual diagrams to go along with these specific exercises or your readers may only be able to accomplish two of them.
One easy and simple exercise is to hold on to the back of a chair and slowly raise each foot trying to touch the ceiling with the bottom of your foot. Slowly lower and raise each leg as many times as possible without your foot touching the floor.

gregory aucoin 12-29-2006 @ 2:34PM

these people or born with that body

Joe 12-29-2006 @ 3:28PM

I work with a guy that has a butt you can sit a drink on while he's standing up. I was bold enough to ask him how he got that bubble butt and he said he spent his youth up until his mid twenties skateboarding. I also have another friend who possesses the same outstanding glutes and he is an avid 'kickbiker'. This is an adult version of a kid's scooter, the front looks like a normal adult bicycle but, instead of a seat and peddles, the bar slopes down from the front of the bike to a standing pad and a smaller rear wheel. Just bought one and can already see the results. Go to kickbikeamerica.com to see them. They look strange, but are a blast. My friend says that now, instead of people asking where he got that bike, they ask him where he got that butt!

Joe 12-29-2006 @ 3:29PM

My last comment may have not made it on because I included the web page where I bought my kickbike. The motion required for skateboarding or scooters will give your glutes the workout required to develop a bubble butt. If you're too old for a kid's scooter or skateboard I recommend the kickbike. They're made in Finland. I just bought one...they look sort of weird, yet very cool. I can already feel the burn in my glutes and look forward to possessing a bubble butt someday soon!

Jen 12-31-2006 @ 2:35PM

I find it easier to shape my butt from doing running and uphill runs. I have been out of shape for almost a year then I joined my school's Track team again and we did a lot of hill-training and lunge-stretching. Suprisingly after 1-2 weeks my thighs shapened and my butt got more tighter and round. I felt it was that easy. It was painful afterwards, I mean veeerrry painful. But it was worth it. To me legs and butt are easier to do but abs are the hardest things to shape up though....

doug 1-01-2007 @ 5:40AM

I wanna pinch your butt

BigBootie 1-01-2007 @ 1:26AM

man, i dont wanna j-lo butt!my booties big enough, everyone says "oh i want a big butt" not me i wish my buttie was tiny-any hints?

sylvia 1-01-2007 @ 3:35PM

Easier still...get a tight pair of jeans, and this will push it all in the right places...LOL :)

Heather 1-01-2007 @ 12:26PM

I have always found the best strengthening and toning excercises for me involved resistence using one's own body weight. So, with diligence, I see the listed excercises as being very effective.

I don't know if anyone else has responded; but, a bridge pose is as follows. You'll start laying on your back with your knees bent, feet as close to your butt as you can get them. You can then get into a half-bridge by simply pushing down into the floor through your feet. You want to create a slope up from the floor from your shoulders to your knees. Make sure to keep your legs and knees at hips distance apart, while keeping tension through out all your leg muscles and butt. It helps me to have something to hold between my legs (e.g. a yoga brick). Or, to get into a full bridge, from the laying-down position, take your hands and place them palms down next to your head, fingertips pointed towards the top of your head and elbows pointed up. Then, simulataneously, push down through your feet adn your hands raising all of your body up off the floor. Your goal is to have your body arched through your belly and your torso. Make sure to keep your core tight to support your back and let your legs, arms, and gluts do the lifting. You risk hurting your back if you lift with your back (as always.)

Kurt 1-01-2007 @ 11:40AM

The above pictured butt is yummmmmmmmmmmmmy.

Jade 1-01-2007 @ 12:06PM

those exercises were insanely hard!! i had no idea what i was doing the whole time so im not even sure they worked. trampolines are also really good for the butt. theyre also fun!!