I am a little embarrassed to admit that when I first started going to the gym, my main goal was a firmer butt. I naturally wanted other areas to be more toned and defined but I often looked at my rear and just wanted it to look better…
At first I thought squats would be the best butt workout and they did help but only to a degree. To really see the best results, you need to add in variety...it is a lot more fun that way! Now I understand not everyone wants to be focusing on a butt workout in the gym. The exercises below can all be done in the comfort of your own home. If you have a busy lifestyle like many women I know, these are also perfect as they don’t take very long at all!
Before we get started on the actually workouts, it’s important to remember…
“Exercising will NOT make your butt big…”
Exercises is done to help to lift and firm up your bum, this giving them the more appealing and sexy look. Squats are one of the most common exercises as they have been scientifically proven to help strengthen the glutes. There are however so many different butt workouts for women, that can give you some incredible results.
I have tried a lot of different exercises, some I liked and others I didn't. The below workout is a routine that I continued to evolve and feel that it has some of the best butt workout routines.
When you have completed all of the exercises, you have done 1 cycle. If you are a beginner then I would recommend doing the 1 cycle. Once you are finding them easier or you have done some exercises before, you may want to do 2 cycles. You want to ideally work your way up to completing 3 cycles of the workout on a daily basis.
How Often To Do The Workout
It’s very important not to over do the workout. Understandably it is hard as you want to see results as soon as possible, doing too much can actually end up in you doing less as you need to recover.
If you are new to doing Bum exercises, you might want to do the routine every other day. You are potentially working out muscles that have not had much exercise before. After a couple of weeks, you then want to start doing them on a daily basis.
Dumbbell Squats are perfect as they help to strengthen the glutes. Squats are a well-known workout for helping to tone up the butt, adding Dumbbells help take them to the next level. You do need to make sure you don't choose a weight that is too much, start off small.
- Stand straight and hold the dumbbells at the side
- Make sure your legs are shoulder width apart and keep your head facing forwards
- Lower your body down but keep your feet in position
- Continue to lower yourself down until your thighs are inline with the floor
- Slowly straighten yourself up
- Repeat for required reps
These are a little like the squats and takes a well-known workout and adds some weight to make them that little bit harder. They are harder but they also help to give you quicker results. Take it easy with the weights, start small. Lunges are very good at causing muscle fatigue.
- Stand upright and have your dumbbells to the side
- Step forward and lower yourself down, making sure to keep your balance
- Push back on your heel to stand back upright
- Repeat for your other side and continue for the desired reps
A fairly unknown workout but the Donkey Kick is great at helping to workout the Glutes. This is one I would really recommend adding to your routine
- On a mat you want to get down on all fours with your hands under your shoulders and knees under the hips.
- Keeping one leg at 90 degrees, you want to lift the other leg behind so that the knee and hip are level
- Slowly return the knee down but do not let it touch the floor
- Repeat for the required amount of reps and then repeat on the other leg.
This is one of my favourites as it helps to strengthen the glutes whilst also helping to warm up and stretch the rest of the body. If you are used to the standard bridge workout, you have to give this one a go!
- Sit on a mat with your legs shoulder width apart
- Put your arms behind you, with your fingers facing away
- Lift your hips up until your arms are straight and your shoulders, hips and knees are in line.
- You should come into a table top position
- Hold for a couple of seconds and lower back down
- Repeat for amount of reps needed
Another bridge workout, this one is ideal for people that run or find other bridge workouts cause some lower back pain. Take your time with this workout as it is more of an intermediate one. It however is well worth adding to your workout as it helps with 3 areas, glutes, hamstrings and strengthens spinal muscles.
- Lay on a mat in the typical sit up position with your palms facing upwards
- Press your heels down and lift your pelvis
- You should form a straight line from your shoulders to your knees
- Slowly lift your right knee until it’s at a 90 degree angle and slowly lower
- Repeat the same action on your left knee
- This is one complete rep, do as many as required
Plank Glute Kickback
I find planks incredibly hard at the best of times, if you enjoy planks then you might want to try this 30 day challenge. This adaptation helps to strengthen the abs, glutes and the hamstrings. Perfect if you are looking for full body toning.
- Get yourself into the press up position but place your forearms flat on the floor.
- Your body should form a straight line, this is the standard plank
- Bring your right leg back as high as you can
- Slowly lower it down and repeat the same with your left leg
- Repeat for the designed amount of reps
Lateral Step Up Kickback
This butt workout is perfect as it takes the kick back and step up and combines the two. The combination helps to strengthen the glutes as well as the hamstrings. I do like this workout as it can be done at home.
- Stand straight in front of a step or small box
- With your hands on your hips, lift one leg and place onto the step
- Step up onto the step but do not allow your other foot to touch the step
- Lift the leg behind and hold for a couple of seconds
- Lower it back down onto the floor and step off the step
- Repeat for the other leg and do as many reps as required
Many people are putt of this workout due to it having a barbell, don’t be. It’s such a great exercise as it can really help strengthen the lower body and help tone up that butt. Make sure you select a low weight first and gradually increase as you become more experienced with it.
- Stand up straight, holding the Barbell over your thighs
- Bend down with your knees and lower yourself down
- Lower your back to face the floor but make sure to keep your back straight, do not allow it to bend
- Push back up with your knees and straighten the back and return back to the start position
- Repeat for required reps
I love adding Kettlebells into my workout routine, and would fully recommend getting a set if you don’t have them already. This workout is perfect as it helps to burn fat but also strengthens the hamstring, glutes and even your core muscles.
- Keeping your back straight, lower your knees down as though you are sitting on a chair
- Reach down and hold the kettlebell with both hands
- Bring it through your legs and pull it up, as you do straighten your legs
- Allow the kettlebell to flow back through your legs and continue to lift and repeat for desired reps
- Make sure to keep your back straight when bent, do not allow it to arch.
There you have it, 9 incredible workouts to help strengthen and tone up that butt. Believe me, if you work your way through these exercises you will see results in no time. Doing 12 reps per exercise per cycle, you will find that results will come very quickly.
If you are wanting to strengthen the legs, I would recommend this full leg workout routine by Fit Girls Diary. It also contains a couple of the above mentioned workouts, so you could do a combination of butt and leg workouts.