Top 10 Workouts for the Perfect Butt

Having a perfect butt has become an obsession for many women nowadays. Many women try all sorts of things, exercises and diet to accomplish this mission. However, having the perfectly shaped and toned butt is also a big struggle.

The butt consists of three muscles called the “glutes”. They are the gluteus maximus, the gluteus minimus and the gluteus medius.

Gluteus maximus is the one giving shape to your bottom. Most women want to have the A-shaped butt as it is the most attractive, as it can enhance your appearance in any kind of dress.

The struggle here is real because willingly or not everybody wants to put on a bikini, tight jeans or a dress and not worry about how they look. With some women it comes naturally based on genetics or heavy exercises.

However you cannot solely rally on exercises for the perfect butt. Exercises are a big part of it, but a healthy lifestyle and a diet are also necessary. Therefore we are giving you a list of 10 exercises that might help on your quest for a perfect butt.

  1. Squats

Squats target the muscles of the lower back, buttocks, hips and thighs. All you need to do this exercises is a small area. You can enhance the outcome if you add some weights while doing it.

  • Stand with your feet slightly wider than your hips and keep your toes pointed slightly outward.
  • Keep your spine straight and put your arms straight forward, parallel to the ground.
  • Breathe in, bend at your hips and push your butt down while keeping the body tight.
  • Squat down slowly until your hips are lower than your knees.
  • Breathe out, push up off your heels and slowly rise back up.

Daily you should do around 2 sets of 20 squats.

After you get comfortable doing squats, you can try and do others like one-legged squats, barbell squats, kickback squats, or jumping squats.

  1. Standing Lunges

This exercise targets the muscles of your butt, thighs and hamstrings. It also improves your balance and presents a proper workout for your core muscles.

  • Stand up straight, feet hip-width apart with toes pointing straight ahead.
  • Keep your hands on your hips and take a big step forward with your right leg.
  • Slowly bend your knees until both legs are nearly at right angles. Pay attention that the right knee doesn’t extend over your toes and the left knee doesn’t touch the floor.
  • Hold in this position for 3 seconds, and then step back to the starting position.

Repeat 10 times with the right leg, then the left leg.

After you comfortable you can try doing simple forward-stepping lunges, simple backward stepping lunges, lateral lunges, gliding balance continual lunges and multi-directional lunges with arms. You can also try mixing with dumbbells for better results.

  1. Butt Lift (Bridge)

This exercise targets the muscles of your butt and lower back.

  • Lie flat on your back with your hands by your sides and your knees bent.
  • Keep your feet about shoulder-width apart and aligned on the floor.
  • Raise your hips off the floor, while keeping your back straight. Breath out during this step and hold your hips at the top for 1 second.
  • Slowly lower your hips down to the lying position as you breathe in.

Repeat 10 times.

To get better results you can try holding one leg up in the air while doing the exercise.

  1. Lying Side Leg Raises

This exercise targets the muscles of the butt, hips, thighs and lower abdominal muscles. Additionally, it lowers the risk for back pain, back injuries pain and back strain while performing other exercises.

  • Lie down on your side and keep your legs extended out straight.
  • Place your lower arm under your head and rest your upper arm on your hip.
  • Raise your top leg, while keeping your hips steady and both legs straight.
  • Keep raising your top leg up in the air until you feel tightness in your outer hip.
  • Move your leg upward and downward 20 times and then switch on the other side.

Try doing this exercise 3 times a week.

  1. Step-ups

This exercise targets the muscles in your legs and buttocks. It mainly targets the hamstrings, quadriceps and glutes. Additionally, it improves your balance and reduces the risk for lower back pain.

  • Place a bench in front of you.
  • Stand straight in front of the bench with your feet hip-width apart.
  • While breathing out, step onto the center of the bench with your right leg and straighten it.
  • Keep your left leg behind you for balance.
  • Breathe in and slowly bend your right knee, then step backward to complete one round.

Do 10 rounds with one leg and then 10 with the other leg.

  1. Lying Hamstring Curl with Stability Ball

This simple and interesting exercise targets specifically the gluteus maximus, hamstring muscles and abdominal muscles.

  • Start by lying flat on your back with an exercise ball under your heels. Place your arms by your sides for support.
  • Slowly pull up your hips, with knees bent, and hold your hips up throughout the entire exercise.
  • Dig your heels into the ball and slowly roll the ball toward your body as you bend your knees.
  • Slowly return to the starting position to complete one rep.

Do 3 sets of 10 repetitions on a daily basis.

  1. Sun Salutation

The Sun Salutation, or Surya Namaskar, is a bit more complicated as it is a set of 12 yoga postures. The different poses compress, stretch and tone all the body’s major muscle groups. All 12 poses represent a complete exercise for your entire benefiting your physical and mental health.

The sequence of yoga poses in the Sun Salutation is the following:

  1. Salutation posture (Pranamasana)
  2. Raised arm posture (Hasta Uttanasana)
  3. Hand-to-foot posture (Padahastasana)
  4. Equestrian posture (Ashwa Sanchalanasana)
  5. Mountain posture (Parvatasana)
  6. Salutation with eight limbs (Ashtanga Namaskara)
  7. Cobra posture (Bhujangasana)
  8. Mountain posture (Parvatasana)
  9. Equestrian posture (Ashwa Sanchalanasana)
  10. Hand-to-foot posture (Padahastasana)
  11. Raised arm posture (Hasta Uttanasana)
  12. Salutation posture (Pranamasana)

For a beginner the best way is to learn this from an expert. After you get acquainted start with 3 rounds and gradually increase to 12 rounds a day.

  1. Chair Pose (Utkatasana)

Utkatasana is a popular yoga pose that tones the butt, legs and back. If properly done it will even stretch your chest and shoulders.

  • Stand straight with your feet about hip-width apart.
  • Breathe in and raise your arms above your head.
  • Breathe out and fold your body forward at your hips to a 45-degree angle.
  • Keep your knees slightly bent, as though you were about to sit in a chair.
  • Look straight ahead and hold the position for 30 seconds, and take deep breaths while doing it.
  • Straighten your knees while breathing in and stand up straight.
  • Breathe out and release your arms to your sides.

Repeat this exercise 10 times, once daily.

  1. Swimming

Swimming is a very efficient workout that can slim and tone the entire body. You will have fun doing it and you can do almost everything. You can try to use strokes that target your lower body. For example, you can try breaststroke where you use the kicks targeting the upper butt and hips.

Or you can try treading the water with only your legs or sprinting for 200 yards of the butterfly to get the desired result. Remember to tighten your butt muscles while doing any style of swimming.

Try swimming for 30 minutes on a daily basis to achieve and maintain a well-toned body.

  1. Running

Running is well known for the benefits. It helps with the cardiovascular system and weight loss. But it is also good for toning your butt. All you have to do is some minor changes in your routes.

Instead running on flat routes, you should try running uphill. That should give you the optimal result. If you are running indoors on treadmill, you should increase the incline in order to create the perfect condition or running uphill. This will not only help you tone your butt, but it will burn calories at a much higher ratio.

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