23 Effective Exercises For Toned Buttocks September 30, 2016

Jennifer Lopez is known as much for her music as for her shapely derriere! It is no wonder that most women and some men aspire for the perfectly toned hips. Without weight training, you simply cannot tone your buttocks. Toning exercises not only helps the glutes but are also useful for your hamstrings and quads. If you want to make this exercise even more effective, then use dumbbells. The best and easiest butt-toning exercise is walking or standing lungs.

The buttocks consist of mainly three muscles:

1. Gluteus medius: This is on the outside of your pelvis
2. Gluteus minimus: The smallest glute muscle, lying right under the gluteus medius.
3. Gluteus maximus: The largest muscle, not just in the glutes, but in the entire body.

These muscles are necessary to help keep your balance as you lift one foot up and walk. They stabilize your body and posture, which is why it is important to keep them strong. Here are provided 23 easy-to-do gluteal muscle exercises that will work out those glutes and perk them up.

Top 23 Exercises To Tone Buttocks

If you are looking for a fit and healthy body along with toned muscles, then choose easy workouts that suit your lifestyle, or better still, consult your physician. The choice is yours!

1. Simple Bridge

  • Place your body on a flat surface, placing your arms flat at your sides.
  • Lift your hips into the air, keeping your arms straight, while bending your knee.
  • Stay in the position at least for 15 to 20 seconds. Repeat this 12 to 15 times.

2. Squats

Stand with your hands and arms straight in front of you, keeping your back straight.

  • Slowly squat in the pose as you sit in a chair.
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  • Stop when your thighs are level with the surface, and your knees are fixed at a 90-degree angle.
  • Do this 5 to 6 times.

3. Plié Squats

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A compound exercise for your lower body that works your glutes along with your quads, thighs, and hamstrings! To make it harder, hold a dumbbell or kettlebell with both hands in the center of your body.

  1. Stand with feet wide apart, toes pointing outward, hands resting on your hips.
  1. Push your hips back as you lower your body, till the thighs are parallel to the floor. Ensure that your knees do not go beyond your toes. Hold and go back to the starting position. Do 10-12 reps. You can rest your hands on your thighs for greater balance.

4. Front Lunges

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This is definitely the best exercise to tone buttocks.

  • To start, stand up straight with your hands on your hips. Take a large footstep forward with one leg, bending at the knee, while keeping it at a 90-degree angle.
  • Step back. Repeat 15 to 20 times with each foot.

5. Side Lunges

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A side lunge exercise is same as the front lunge.

  • The difference is only that you have to go forward with only one leg when you go left then use left leg and when right then use only the right leg.
  • In this exercise, balancing is very important.

6. Back Lunges

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This exercise is also similar to the front lunge butt exercise.

  • In back lunges, you have to step backwards.
  • You have to do this exercise very slowly when compared to front lunges exercise.

7. Walking Dumbbell Lunge

An amazing exercise to challenge your balance, this combines the strengthening benefits of both walking and lunging. Adjust your weights to increase or decrease intensity.

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  1. Stand with your feet, hip-width apart and back straight, arms by your side, grasping the dumbbells.
  1. Take a large step forward, lowering your body into a lunge position.
  1. Keep both knees at right angles, ensuring that the front knee does not extend beyond your toes. Support your balance on your front foot and toes of the back foot. Keep the arms extended and by your side throughout.
  1. Keeping your weight on the front foot, step the back foot forward, standing upright. Lunge forward with the opposite foot and repeat for 10 steps. Then turn around and repeat in the other direction.

8. Yoga

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Yoga is a very popular option for toning your muscles. Yoga can give you the balance and also shape. Try and find a good yoga instructor to get the buttocks of your dreams.

9. Scissor Kicks

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  • Lie straight on the mat, hold up one elbow.
  • Lift your leg slowly and keep both the legs straight.
  • Hold it in this position for 15 seconds, and then lower your leg. Repeat 15 times with each leg.

10. Donkey Kick

Achieve both abs and butt toning with this full body move. This is perfect for your core and lower body.

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Achieve both abs and butt toning with this full body move. This is perfect for your core and lower body.

  1. Get down on all fours, wrists beneath the shoulders, knees beneath the hips. Keep your back straight, and head and neck strain-free.
  1. Engaging your abs, lift and extend your left leg straight back. Then contracting your glutes, bend your left knee and lift the lower leg perpendicular to the floor so that your thigh is parallel to the floor.
  1. Try to lift the left thigh higher if you can. Hold for a few seconds and then come back to the starting position. Repeat on the other side. Do 5 reps on each side.

11. Hip Lift Progression

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This is an amazing workout for the glutes, lower back, and legs. If it seems too hard, you can do it initially without raising the legs.

  1. Lie on a mat with your knees bent and feet flat on the floor, arms by your side.
  1. Contracting your glutes, lift your hips towards the ceiling, keeping the feet flat on the ground throughout.
  1. While lifted, lift one foot off the ground and extend the leg straight, keeping both the thighs parallel.
  1. Lower the extended leg and then lower the hips slowly to the floor. This is one rep. Repeat with the other leg. Do eight reps on either side.

12. Stability Ball Bridge

This exercise pushes the benefits of a regular bridge even further. Using a stability ball ups the need for maintaining balance, making your glutes work more.

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  1. Lie on the floor with your feet resting on a stability ball, knees bent and arms by your side.
  1. Pressing your heels into the ball, contract your glutes and push your hips off the floor. Be sure to use your glutes to maintain balance throughout.
  1. Lower yourself slowly onto the floor to complete one rep. Do 10-12 reps. In order to make it harder while lifted, roll the ball inwards so that your knees are at a right angle.

13. Running

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Running is also wonderful exercise for toning your butt. It is easy and best of all-Free! If you can’t run, then simple jogging and walking can also help tone your hips.

14. Biking

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Biking is very simple and also an old style exercise for your buttocks. But be careful while cycling outside. Ensure that you have all the protective gear in place.

15. Deadlifts

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  • In deadlifts, hold the dumbbells in front of your thighs.
  • Keep your knees straight, as you push your hips back and bend forward from the abdomen, lowering the dumbbells to your feet.
  • Once your back is parallel to the floor, straighten back up to complete the rep.
  • It is beneficial to tighten your hip muscles.

16. Standing Diagonal Kicks

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  • Stand straight and place your hands on the back of a chair for balance.
  • Slowly raise one leg transversely, and then slowly lower it.
  • Hold it in position for ten to fifteen seconds.

17. Leg Lift

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  • Lie down on the mat with your legs straight in air.
  • With your hands and arms flat on the mat, raise your hips off the ground.
  • Hold for five seconds. Repeat ten to fifteen times with both the leg.

18. Step-Aerobics

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This exercise includes simple up and down steps and is the best exercise for your butt. Try on your desired workout with your favorite song and keep moving to the beat.

19. Forward Bends and Kicks

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  • Stand with your feet together and arms at your sides.
  • Bend forward, while lifting one leg behind you, and move your arms out in front of you for stability.
  • Repeat this for 10 to 12 times.

20. Buttock Pinches

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Buttock pinches is also a good workout for toning your butt.

  • Start by standing tall, with your feet together.
  • Stand on your tip-toes, then “punch” your butt, hold for five seconds, then lower yourself back down.

21. Superman

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The Superman is a great static exercise that firms up your butt, lower back, shoulders and hamstrings while giving your body a good, strong stretch at the same time.

  1. Lie face down on the floor with legs straight and arms stretched out overhead.
  1. Keep a small rolled up towel under your hips and head for added support.
  1. Engaging your core, lift your arms and chest off the floor.
  1. Once your upper body is steady, lift the legs off the floor as comfortably as you can, keeping a slight curve in your back.
  1. Hold the position for a minute. If it is too hard, come back to the starting position and do a few reps. Or else, lift the right arm and left leg in one rep and alternate in the next.

22. Plank With Leg Lift

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The plank is a core stabilization exercise, and adding a leg lift brings a new intensity to a traditional gluteal muscles workout ti engage muscles. To make it harder, do the exercise with your feet on a stability ball.

  1. Get into a plank position with your weight resting on your forearms and toes.
  1. Keep your hands balled into fists and pointing forward; gaze down and use your core muscles to maintain a straight line from head to heel.
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    1. Engaging your core and contracting your glutes, raise one leg off the floor, lifting from the hip. Hold as long as you can and release the leg slowly. Repeat on the other side. Do 10 reps on either side.

23. Elliptical Machine

The elliptical machine is the most popular gym equipment and is also very beneficial for toning the muscles especially that of the butt. It also gives a good workout to your heart.

Note
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Always warm up for at least 5 minutes before starting exercises to tone buttocks and thighs.
Stretch your muscles every time.

So, these are the some examples of exercises for toning your buttock muscles, and I hope you will enjoy these but remember to consult your physician before you embark on a journey to get curvaceous hips!

Did you find this article useful? What do you do to tone your buttock muscles? Share your tips with us in the comments section below.

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