Flat is out!
Bones are out; booty is in! Gone are the days when the skinnier the better. Now strong, healthy, sexy bodies are in, and firm round butts are finally being appreciated. And toning your bottom is easier than it seems. With our seven top butt workouts we’ll show just how easy it is to firm and tone.
The look and feel of your butt is determined by several factors, among them genetics and exercise regime. There’s nothing we can do to change our genetics, but when it comes to exercise, we choose how much and how often.
The butt is a muscle, or rather three muscles: the gluteus maximus, the gluteus medius, and the gluteus minimus. The gluteus maximus comprises the bulk of the butt and it’s on this major muscle that we focus most of our attention. Because the butt is a muscle, we can firm, strengthen, and grow it with exercise. We can shape it the same way bodybuilders shape their biceps.
If you’re wondering exactly how to tone your tush, the workouts below will teach you everything you need to know. These seven best butt workouts will teach you all the moves you need to know. They’ll teach you exercises beyond the basic squats and lunges. You’ll also learn how to add resistance to butt exercises and how to target the different muscles.
We suggest trying all seven workouts and repeating your favorites. You can work the butt once or twice per week, giving the muscle ample time to rest. And, of course, if you’re looking to grow the muscle, don’t forget to supplement your workouts with a diet rich in protein.
When it comes to moves that target the glutes specifically, such as donkey kicks and lateral walks, it can be hard to add resistance. Dumbbells just weren’t made for this kind of move. The best way to make your butt workout more intense (and therefore more effective) is to use resistance bands.
Resistance bands is the equivalent of adding heavy weights. They’re a great way to truly target and grow your glutes. They’re also useful for activating the gluteus medius, which is to the side of your butt. With resistance bands, you’ll be better able to work on strengthening and firming up the butt muscles.
Another way to add resistance to butt exercises is using ankle weights. Ankle weights are soft weighted bags that you wrap around your ankles. They’re great for donkey kicks, fire hydrants, and more. They’re also great for leg lifts if you want to target the lower abs.
If you get your hands on a pair of ankle weights, this is a great starting butt workout. It’s mostly mat moves that target the gluteus specifically, with a little bit of cardio thrown in for good measure.
If your gym doesn’t provide resistance bands or ankle weights, they probably still have kettlebells. Kettlebells are great for adding weight to squat variants, lunges, and deadlifts.
This 3-move kettlebell workout focuses on creating muscle along the butt and thighs. Additionally because the exercises activate large muscles, they’re great for calorie burn. It’s a muscle-building, fat-torching workout!
This workout isolates the glute muscles using donkey kicks, fire hydrants, and glute bridges. It’s a quick, no-equipment, mat workout that you can easily fit in anytime
How we recommend using this routine is taking an extra ten minutes at the end of either leg day or cardio day. Get through one to three rounds to give your booty a little extra oomph. Then stretch it out and call it a day!
This workout is a little more intense, with exercises that add a cardio element. The butt toning moves you’ll be doing are weighted step-ups (you’ll need a step or bench for this), side lunges, and weighted sumo squats.
These exercises won’t just tighten your butt, they’re also great for toning the thighs and lowering body fat.
Twenty minutes isn’t very long, but when you’re using them to target one specific muscle, it’s an intense workout. This 20-Minute Booty Blast Circuit is good when you want to push things to the limit. It’s a workout that will get you real, visible results fast.
Taking just five moves to complete, and requiring no equipment, this is truly an anywhere, anytime workout. Find a soft surface and get to booty-building.
The advantage of having such a short workout is that you can find the time to fit it into your daily routine. Try doing it during commercial breaks whenever you’re watching television. Or perform it every day for a week right before taking a shower. Do it while you wait for your pasta to boil or your nails to dry. Do it anywhere! Do it everywhere!
Try all seven workouts and let us know in the comments which ones were your favorites. To get the best results, target the butt up to two times per week, dedicating remaining gym days to other muscle groups and giving your body ample time to rest. Don’t forget to supplement with a clean-eating, high-protein diet. The protein will help you get stronger, firmer muscles.
Let us know what you think in the comments section below. Also, follow us on Pinterest for more Skinny Ms. workouts!