Butt exercises seem to be
targeted by women, first and foremost, since no chick really wants to have a
flat behind. It s not that the glutes aren t important for men, too, in terms
of the visual appeal of their own bodies, but there s just so much folklore
surrounding women s backsides that it sometimes feels like the guys can t
compete. Our list of the best butt exercises, however, includes both workouts
for men, as well as top effective exercises for women. We re going to be taking
the fast toning and chiseling approach, which is especially dedicated to the
ladies, but we ve also included a couple of tips and tricks for weightlifting
exercises that target men s butts. That s because we don t want the guys to
feel left out in the quest to tighten those glutes. There s absolutely no shame
in admitting you care what your backside looks like; you re probably not all
that up to speed on the Brazilian butt lift as the ladies, but that s
immaterial. So read on, for some awesome butt training, cutting, chiseling, and
Butt building exercises for both men and women
In the following, we re going to
propose a few workouts that have proven incredibly effective as a butt-lift.
They are in no way strictly targeted at women, though we all know how sensitive
the ladies are about their abs and glutes. It is true that women might be more
interested than men in shaping up their backsides, this workout comes with a
lot of benefits for men, too. If you re an athlete who needs a strong back and
powerful glutes for sports like soccer, wrestling, or football, you ve come to
the right place. A football kicker that makes the most of these exercises knows
where it s at, since they improve the strength of kickers, as well as their
speed. That s because you re essentially getting rid of the fat on your thighs
and stripping down to the muscle. The muscle of the thighs and the buttocks is
going to get big during this firming process, so my advice to you is that you
take before and after pictures during the workout months to really gauge your
That being said, remember that
the exercise below are intensive, but do yield results, if a fuller butt and
thighs is what you re going after. They are also going to become nice and firm,
but do bear in mind that the ultimate aim of all the butt workouts described
below is to bulk you up in that area, so if you re more into the bone skinny
look, you might want to scroll to the next part of this post, which is geared
at toning rather than bulking.
The second thing about these
exercises to make butt bigger is that they re rather highly effort intensive.
This doesn t mean they involve a high range of reps, or anything like
supersets. In fact, the exercises are as simple as they come: the leg press and
the squat. To create this highly efficient butt toning routine, you re going to
want to alternate between two different workouts. The first workout (or the
first stage of your routine) focuses on adding mass to your backside, while the
second one aims to cut down on size. Do the first stage for a month, each
Monday and Thursday, then switch to the second stage during the following month
and perform these exercises to lift your butt each Monday, Wednesday, and
Friday. We ll explain why sticking to these particular days is important right
Stage 1 exercises for your butt
The bulking phase of your butt
workout can get a bit strenuous, especially if you don t have too much prior
experience with working out. That s why it s important to only perform the
exercises on Monday and Thursday if you do them right, your thigh (and entire
leg muscle) will be sore from the activity for at least two full days. The
effect you want to avoid in such a situation is known as overtraining, so aim
for getting in three days of rest between workouts. Also, remember to always
rest for at least 2 to 4 minutes between each set. Here s what you need to do
for a butt like you ve only seen in Brazil:
Butt warm-up routine
Start off by marching or jogging
in place for at least two minutes, then move straight into your usual leg
stretching routine. After the jogging and stretching have been completed, pick
up a light weight (either a barbell, a pair of dumbbells, or a kettlebell) and
do a set of deadlifts, with at least 15 reps.
Perform 3 sets of 20 reps each
and make absolutely sure that you bring your thighs down to the floor, to the
point where they re almost parallel to it. Bear in mind that this exercise is
difficult: it will also make use of your bodyweight, not just the weight you re
lifting. If at any point you feel light-headed or woozy, feel free to stop,
stand, take a slow walk around the room, cool down with some fresh air, and
have a sip or two of water.
You ll be feeling strained after
the squats, no doubt about it, but the leg presses are also rather intensive.
You need to put in 2 sets of 20 reps each, in perfectly proper form. This means
bending your legs at a 90-degree angle at the knee. Hang in there, no matter
how much this workout is starting to burn, because, if performed right, you ll
be seeing results in no time.
Do 2 sets of 12 reps each and
make sure you have plenty of space to do them. If you ve got enough room
indoors at your gym or at home that s great, but if you don t, you will need to
step outside for these lunges. Alternatively, if there s no outdoor space
available to you, or you simply don t want to go outside, do them in place, as
to avoid causing injury to someone else or to yourself.
Stiff-legged barbell deadlifts
This move, which is known in
brief as the SLDL, is perhaps best performed while seated on a bench
especially by beginners. It s very effort intensive, as it involves lowering
the weight plates really close down to the ground, but not all the way down.
For this reason, you need to make sure you pick an appropriate set of weights,
which are not too heavy. Going too heavy right from the start might cause you
some pain in the back. Since you want to avoid interrupting your workout, start
Stage 2 exercises for your butt
During stage two of your buttocks
workout, you ll be isolating your lower body far more than during the first
one. This means you ll be putting in many lifts that don t engage your whole
body, while working toward an instant round butt, as well as one that s smaller
than before. This workout may not look easy, but it s quicker and more
energetic than the first one, which is why you can afford performing it on
three days of the week, without that long of a break between workouts. Complete
it each Monday, Wednesday, and Friday of a whole month and you ll quickly start
seeing some results. Only take a minute or two of rest in between the sets.
Buttocks warm-up exercises
The same type of workout warm-up
applies as above. Jog in place for a couple of minutes, then stretch your legs
like you usually do. After that, however, things are a bit different: pick up a
light set of weights and squat for one set of 10 reps.
Put in two sets of 20 reps, but
with a lower weight than usual. Select a barbell (or a set of plates) that s
about 70 to 80 per cent the weight you would normally use. Since these are
called speed squats, you will be counting a full rep on one count up and one
count down, as opposed to the count of 2 people normally use for squats.
However, it s very important that you should remember to keep proper form when
performing speed squats. Bend your knees into a 90-degree angle at each drop to
Thigh abductors and adductors
The point of this butt exercise
is to isolate your thighs, so you re going to want to make sure you re properly
seated on the bench, both for the abductors, as well as for the adductors. For
the abductors, you need your back to be tightly pressed against the backrest,
as well as your buttocks. The outer laterals of your knees also have to be
properly cushioned at all times. Do 2 sets of 12 reps each. Do the same for the
thigh adductors, but make sure you ve got the inner laterals of your thighs
rested against the cushions of the machine.
Proper form is very important,
when performing these 2 sets of 15 reps for leg extensions. For one thing,
you re going to want your hips to be pinned to the seat at all times, when
doing leg extensions. Make sure the pad on the machine is holding the lowest
part of your shins, then do the extensions properly don t cop out and use
momentum to make the extensions easier on yourself than they should be!
Standing leg curls
Do one set of 15 reps with each
leg, then do a second one just the same way. The pad of the machine needs to be
positioned right over your ankles, but underneath your calves. To properly
complete the standing leg curls, you need to make sure you re not swinging back
and forth with mere momentum.
You re going to do 2 sets of this
exercise, but both will be completed to the point of failure. This means being
unable to sustain the upswing of this exercise for more than 2 seconds. Feel
free to use ankle weights, if you have them around the gym. Lift your leg to
the point where the thigh is parallel to the floor and the calves are pointing
up. Hold this pose for 2 seconds and try to isolate and contract your gluteal
muscle as much as you can, throughout the movement. In the initial position, also
try to relax your muscles as best you can.
All in all, these two workouts,
which you ll be doing for four weeks (for each) will be enough to tone and
sculpt your buttocks to god (or goddess) like form. However, if you care for
nutritional supplements, you might want to integrate them into your regimen.
The experts recommend including protein (such as MuscleMilk) in your diet, both
before and after the workout. For before bedtime, you can opt for Ultra
Peptide, which has got a lot of casein and zero fat, and of which you can find
some relevant positive reviews online.
Butt toning workouts for women
First things first: you re not going to be able to tone your buttocks without adding
some muscle mass to them, especially after having been pregnant or after weight
gain. Depending on your current fitness levels, this may result in the numbers
moving up on the scale. However, try not to panic too much. You re not actually
becoming fatter. A pound of fat is very different from a pound of lean body
mass not on the scales, but in terms of speed, energy and strength. The
workout below is actually a fat blaster, with some obvious shaping, tightening,
and sculpting effects. That being said, the following 5 exercises will
definitely improve the way your butt looks and give you a much-desired lift,
without the need for a knife or other types of costly and intrusive
interventions. Just follow our free plan to tone your legs and glutes if any
exercise sounds unfamiliar, make sure you check out online video tutorials.
1. Hip lift progressions
Grab a mat to position under your
upper body, since this exercise involves your tailbone and lower back. In fact,
when properly performed, not only will hip-lift progressions help your butt
look better, but they can also aid with relieving pains in the lumbar area. Lie
on your back, leaning on both arms, which should be extended at your sides.
Bend your knees and keep your feet on the floor. Raise your hips up in the air,
count to 1, contract your hamstring muscles and glutes, then lower yourself
back down to the floor. Repeat the exercise for 60 counts and make sure not to
round your back too much during the movement. An arched spine will cause you to
tire quicker. To add some difficulty, extend each leg up in the air at the top
of the motion. Repeat on each side for 30 counts at most.
2. Toe taps
The name of this butt exercise is
pretty self-explanatory, but here s a rundown of what you re supposed to do.
Simply lie down with your back on a mat and feet on the floor. Bring your feet
in by bending your knees, until your thighs nearly form a 90 degree angle with
the floor. Then start tapping your toes: first on one foot, then on the other.
Continue tapping each foot in turn, for a full minute. This exercise works the
lower part of your glutes toward giving you a rounded bubble butt, yet it also
acts on your lower back. It s not uncommon to experience pain in the lower back
area during the move; if you do, be sure not to bring your toes into full
contact with the floor.
3. Single leg front raises
It might look complicated to
balance on one foot, while you re stretching out each thigh in front, but it
actually isn t, not at all. Begin in upright position, with your feet at
hip-width distance. Hold a dumbbell in each hand and make sure it weighs at
least 5 pounds, then, bend your right leg to lift it off the floor for about 3
inches. With your palms facing the floor, lift each arm in front of you. Make
sure your arms remain straight, then raise the opposite arm above your head
(the left one). Hold it there until you count to three, then lower your arm
back down to the level of your chest. Perform 8 reps, with 4 for each arm, then
switch to your left foot and do 8 more repetitions.
4. Kickback squat
Does this move look complicated?
Does it look like you re likely to topple over while attempting to complete it?
It probably does, but don t worry, your quads and buttocks are stronger than
that! Begin with your legs at shoulder-width distance, lower your body into
squat position, with your fists as close to your chin as possible, then lift
your left leg straight out behind, with your arms reaching forward. Resume the
squatting position, then switch over to the right side of your body. Continue
switching from one side to the next for 60 seconds. Remember to center your
body with the weight on your heels and to keep your hips aligned to the ground.
Don t turn your hips to one side or the other as you kick back with each leg in
5. Single-leg squats (with a towel)
Got a muffin top? No? Well, good
for you, then. The rest of us mortals are going to be performing this move to
get rid of that pesky flab in the lumbar area. Begin in upright position, with
your feet close together. Lift your right leg and support it on a folded towel.
Slide the leg a bit to the right, as you shift your weight to the other leg.
Slowly slide your right leg back until you reach the initial position. Keep
repeating this move on the right side of your body, with your elbows bent and
your fists close to your chin. During the squat portion of the movement, bend
your left knee significantly, somewhere between 45 and 90 degrees. Keep sliding
for 30 seconds on one side, then switch the towel over to the left leg and do
30 more squat-and-slides for 30 seconds more.