Lateral step-ups are another easy, yet effective exercise for toning your butt. To perform them, you will need a step bench and a set of 5 pound dumbbells (though these are optional).  Stand to the right of the step bench and hold a dumbbell in each hand (if using), in front of your thighs. With your right foot, take a sideways step onto the step bench and hold your left leg straight in mid-air. Hold this position for a count of three, squeezing in your butt muscles the entire time. Step back to the starting position and repeat the exercise 10 to 15 more times, before switching to the other leg. Deadlifts are a great total-body exercise, but they are particularly good for toning the glutes and hamstrings. You will need a set of dumbbells for this exercise — 5 pound ones will do, but 10 to 15 pounds will provide a more intense workout. To perform dumbbell deadlifts:  Place the dumbbells on the floor in front of you and stand up straight with your feet hip-width apart. Now, squat down towards the floor (as described above), keeping your head and chest up. Grab the two dumbbells simultaneously, using an overhand grip. Make sure your arms are completely straight and that your back is not rounded. Slowly raise yourself back to a standing position by straightening your legs and contracting your butt muscles. Thrust your shoulders back and your hips forward. Hinge forward at the hips, bending your knees very slightly, and bring the dumbbells as close to the floor as you can without any pain or discomfort in your back. Still holding the dumbbells, hinge back up to an upright position. Contract your abdominal muscles and buttocks. Repeat the exercise 10 to 15 more times. Getting a firm, toned butt is not all about stretching and weight exercises — you can can incorporate some glute work into your regular cardio workout too!  Step aerobics will improve the shape of your booty. Look for a class at your gym or get your own step and watch a video at home.  Uphill walking/jogging/running will provide the best workout for your butt and thighs, so hit the great outdoors and do some hiking. If you're not the outdoorsy-type, switch to using the trainer at the gym, or set the treadmill to a steeper incline than normal. Other machines you can use are the elliptical and the exercise bike, as these provide great cardio workouts while also helping to firm and tone your butt and legs. Just remember — working out for short periods of time on high resistance builds muscle, while working out for longer periods of time on lower resistance tones.
قومي بتمارين الصعود الجانبي. قومي بتمرين الرفعة المميتة. قومي ببعض التمارين الهوائية لنحت المؤخرة.