How to Build Butt Muscles

Everyone wants to build butt muscles in order to have a tight-looking rear end. Fortunately, these under-used muscles are easy to build up--just use your imagination. Many of us work and have to sit in an office chair for hours, but that doesn't have to stop you from building the butt muscles you want. These exercises can all be done at your desk, unobtrusively, and without any special equipment. Here's how to build butt muscles.

Instructions

• 1

  Pretend to sit. As soon as your butt just touches the chair, stand back up. Repeat. Extend your arms in front of you as you rise for stability. Do at least 10 of these each time before you sit. And sit as seldom as possible. Sitting doesn’t build muscles, in fact the pressure from sitting can cause the butt muscles to waste away.

• 2

  Act like you are a ballerina standing at the barre. Standing, with you hands in front of you resting lightly on a chair back, counter, or desk, lift your right leg straight back 2-4 inches off of the ground. Hold. Lower. Repeat 10 times. Switch legs. Be sure to keep your back and legs straight.

• 3

  Pretend you are holding something between your buns. Tense your butt muscles to hold it tightly. Hold for a count of 10, relax. Repeat. This can be done even when sitting and can help counteract the negative effects of sitting.

• 4

  Exercise often throughout the day. Gradually increase the number of repetitions and the length of time on the isometric holds. As you work out to build butt muscles, you will eventually be able to increase your workouts.