learn about your body
The gluteal muscles are the largest and bulkiest muscles at the back of the hips that make up the buttocks; connect to the hamstrings, which consist of three large muscles that run down the back of the leg. When you move, these muscles work together to move and lift your body weight. As the gluteal muscles get stronger, they will sit higher in the rear. Try to take bigger steps when you walk or take the steps two at a time.
The power of lunges and squats
Don’t underestimate the power of lunges and squats, as they are among the best exercises for toning your gluteal muscles. Basically, squats work the upper part of the gluteal muscle. Remember to squat with your back straight and your body lowered no further than a horizontal position from your hips to your knees. Try holding on to a chair or counter with one hand for support. Tighten your abdominal and buttock muscles and avoid leaning forward to protect your knees.
The right kind of cardio
Don’t rely solely on cardio to help you build the round butt you’re trying to achieve. You’re not doing cardio to lose weight, it’s actually quite the opposite: you’ll just be doing some cardio for toning, overall wellness, and heart health. You don’t want to burn off the extra size of your buttocks by using unnecessary calories to fuel your cardio. The best type of cardio for women looking for a rounder butt includes climbers and stairmasters, but the same result can be achieved by simply walking up the stairs in your home or office building, multiple times.