"Big butt" is a relative term. If you want a butt that's absolutely flat, your best bet might be to do nothing, since exercise generally lifts the buttocks, making them firmer but also a little rounder. If your butt's gotten bigger, or wider, over the years, this may be an indication that you're sitting too much. On the other hand, some things we're born with and can't change. Active is better than inactive, and muscle is better than fat. Your goal should be a healthy, strong body. This will include exercise that strengthens the muscles of the buttocks, even if it doesn't end up looking as small as you'd like.

Get up and get moving. Collectively known as the "glutes," your buttocks have three main muscles -- the gluteus maximus, the gluteus medius and the gluteus minimus. All of these muscles are activated when walking and running. Stair climbing, either on a gym machine or a staircase at home or at work, provides an even better workout. However, any activity like vacuuming, raking leaves or stooping while gardening involves the glutes as well. Even the act of getting up from your chair and sitting back down again engages the glutes. So if you're tied to your desk most of the day, make a point of standing and sitting a few times using only the muscles of your lower body.

Squeeze your buttocks several times a day. The great thing about these glute exercises is you can do them anywhere anytime without having to get down on the ground. Squeeze your buttocks while sitting watching TV or standing in line at the supermarket. Keep the release slow and controlled for more muscle work. Try holding the squeeze for several counts. Then try squeezing one side several times before squeezing the other.

Lunge, squat or engage in other butt exercises at home. A number of exercises you can easily perform at home give you extra bang for your buck by working additional muscles as well. Lunges and squats work the quadriceps and hamstrings at the fronts and backs of your thighs as well as the gastrocnemius and soleus of your calves. The quadruped, where you get down on your hands and knees and lift the opposite arm and leg until they are in line with your spine, also works the muscles of your back and abs.

Hold dumbbells down at your sides for lunges or place a barbell across your shoulder for squats to get a better workout at the gym. Machines at the gym will work the glutes as well. These provide smooth, even motion and may make it easier to maintain proper form. The leg press machine mimics squats. The hip abduction machine works the hip flexors as well as the glutes as you press your legs apart against resistance.


  • While spot reducing isn't possible, losing a few pounds if you're overweight may lead to a slimmer appearance all over, including your butt. To lose 1 pound per week, the Mayo Clinic suggests creating a daily calorie deficit of 500 calories through lower intake and increased activity. Most cardio workouts will also work your glutes.

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