Need Exercises to Improve the Glutes!

If there are any hills nearby and you have a bike, that is the way to go. I found that out last spring and was amazed. I am counting the days until it stops raining here so I can get out and reverse the damage I've done this winter!

PS forgot to mention, it helped get rid of the cellulite on my thighs too. Awesome!!!

Great suggestions here. I'd add treadmill on an incline if you are a gym member. Also dead lifts with weights - feet shoulder width apart, toes pointed straight forward, slightly soft knees. Arms in front of thighs with heavy weights, shoulders back and relaxed. Squeeze glutes as you bend forward (lowering weight to ankle height) and then coming up. All the work is in your legs and glutes - the arms are just dead weight.

If you use the exercise ball as someone else suggested, you can also use a dumbbell or two to anchor it so it doesn't roll around - if a wall isn't convenient.

Also - get on your hands & knees on a mat, flat back. Extend one leg and lift 15 times, then bend at the knee so your calf & foot are pointed toward the ceiling, and pulse up slightly 15 times. Then pull the bent knee in toward your stomach and extend the straight leg back, repeat 15 times. Same thing on the other side. Keep your abs tight for the whole thing. You may want to break up this set with something on your back (like ab exercises) so that your back is flat on the floor for some time, just to relax it in case you were arching it at all.

Don't do weights every day - your body needs a chance to recover. Alternate workouts with something aerobic.

Good luck. Enjoy the baby that gave you these issues and don't fret too much over the way our bodies change over the years!

The squats should be doing it. The yoga not so much. It really is all about burning your glutes by lifting body weight. I get a really perky butt, sculpted thighs and tight glutes form Booty Sculpt, one of the work outs in the Turbo Jam set. There are squats with weights and resistance work packed into 30 minutes with great abs. The Brazilan Butt lift series works too, but is super intense and hard to keep faithful to.

More squats with weight! Make sure you're using very proper form and get an 18 or 20 lb kettle bell or weight. Hold it with both hands, squeeze ypur glutes hard and really suck in your gut and do rep sets over and over! Pair this with jogging/walking combos 3-5 times a week and you'll like the results!

Lunges work wonders. There are a variety that you can do:
-forward lunge
-backward lunge
-side lunge with med ball/dumbbell lift
-clock lunges (imagine as if you are standing on the face of a clock and lunge to 12, 2, 3, 4, 6 then do the other leg)
-split jumps/jump lunges

Squats - try a one-legged training approach, use Google images/youtube to get an idea of how to do them:
-Bulgarian split squat (start without weights, then do 'goblet' style, then 'suitcase' style...google Mike Boyle, CSCS out of Boston for more info)
-Single leg squat/sing leg get-up squat

Pelvic tilts will help the hamstrings and the glutes
-Regular pelvic tilts
-Single leg pelvic tilts
-Regular pelvic tilt on step or core ball (can also do these single leg)
-Weighted pelvic tilt (just put a weight plate on your hips)

Tensor band exercise: Kneel on a mat and hook a tensor band around one foot with the handles or ends in front of you. Make sure the band has no slack. Drop to your hands and knees with a flat back. Kick your leg straight out behind you slowly and return to start position.

The grande finale - do a pelvic tilt/roll out with a core ball. Start by lying on the ground with your heels on a core ball and legs straight. Lift your butt off the ground but keep the legs straight. Keeping everything nice and tight (imagine as if you are holding a quarter between your butt cheeks; gross I know but it will help), dig your heels into the core ball while bending your knees and rolling the ball toward you. Pause a moment and return to start position.

Good job on losing the baby weight and keep up the great cardio routine. However, do also understand that genetics also play a role in the overall shape and appearance of your muscles, so while you might be able to tighten your glutes you may not be able to get that nice round booty bump if you're not genetically blessed.

Feel free to PM me for more suggestions!

If those exercises aren't doing it, you might try the elliptical or exercise bike. The combo of aerobic and leg-intensive exercises will help. Also, consider doing some weight-training, focusing on your upper thigh area (many machines will target this area).

How long have you been doing the exercises?????
Results won't be in 1 week.

But yes, squats and lunges are the best. And works.
If you keep at it, it will get more lifted and toned.

take an exercise ball and lay flat on your back with you feet up on the ball (it may be easier to put the ball against a wall so it doesn't roll away). With your feet on the ball and knees bent, lift your butt off the floor. Do like 15-20 reps. You can also do it with each leg by itself. you WILL feel the burn!

http://www.shapefit.com/butt-exercises-exercise-ball-butt...