5 Best Butt Exercises for Women

Let's be honest. It's all about the backside.

Every girl dreams of having the perfect butt, and apparently, men do too. According to Cosmo Magazine, men find the butt one of the most desired body parts in a woman.

While it's great to have slim legs and lean arms, what accentuates your date night look is your toned, lifted butt.

Your man not only finds you irresistable but also make all the other heads turn as you walk.

Read Next: Bikini Body Guide

Whether you have a nearly perfect backside or saggy bottom that needs major lifting, these 5 butt exercises can lift, shape and round it to the perfectly curved behind that gets everyone obsessed.

You can do them at any fitness level, and they even work great as an emergency fix before your bikini reveal day.

If you need fast fixes and quick fat loss and tone up, head over to our 4-Week Bikini Body Transformation Plan.

It covers everything from your meal planning for the next 4 weeks to targeted metabolism boosting, fat burning workouts that sculpt your problem areas like your thighs, butt, stomach and arms.

It's a comprehensive guide to be bikini ready specifically built for a non-dieter, non-gym rat like you.

How to shape up your butt

So how do we achieve the firm and tight tush?

It's much simpler than you think, and it doesn't take complex and wide range of exercises like you assumed.

All it takes is a good set of effective yet simpler (and familiar) exercises and a little bit of motivation and dedication to commit to your workout plan.

5 Best butt sculpting moves for a perfect rear view

Best Butt Workouts for Women


Exercise 1: Step Lunge 

How to Do It:

  1. Stan 3 feet behind a box or step. (hold a pair of dumbbells if you want to level up)
  2. Put one foot on the box while keeping the other in the starting position. Without pushing your hips forward, bend both knees to lower your body. Keep your front knee in line with your front foot. Sink your butt down as low as possible.
  3. Your front knee should form a 90 degree angel at the lowest point. Press back up and repeat for 10-12 reps before switching sides.

Exercise 2: Single-Leg Glute Bridge

How to Do It:

  1. Lie on your back flat on the floor or a yoga mat with your arms out to the side. Bend your knees and keep your feet flat on the floor and hip-width apart. While Keeping your thighs aligned, straighten one leg so that your toes point up.
  2. Squeeze your glutes to raise your hips evenly off the floor. Hold on top for 2-3 seconds, then slowly lower your hips back down. Do 12-15 reps, then switch legs. 

Exercise 3: Superman Exercise

The superman exercise is an excellent for toning the glutes and back muscles and balancing your posture and strengthening the postural muscles to improve the body alignment. 

How to Do It:

  1. Lie facedown on your stomach on a yoga mat with your arms extended above your head. Keep your palms downs. 
  2. Contract your glutes and slowly lift your arms, upper body  and legs from the yoga mat to an extension position. Hold the extension position for 3-5 seconds. Return to the starting position and repeat. Do 15 reps. 

Exercise 4: Lateral Band Walk

How to Do It:

  1. Place a mini-resistance band around your ankles or just below your knees. Keep your knees slightly bent and push hips back into a half squat position while keeping back flat. Look straight a head. Hold your hands together in front of your chest.   
  2. Step out to the side with the lead leg while keeping the half squat position to create tension in the exercise band. Try to maintain controlled tension as you bring the back leg in toward the lead leg.
  3. Keep stepping sideways for 10 times, then steps 10 times in the opposite direction.

Exercise 5: Body Weight Squat

How to Do It:

  1. Stand with your feet shoulder-width apart and your hands place on your side or out in front of you. 
  2. With an upright posture, keep your chest up and out, push your hips back into a squat, keeping your knees in line with your toes. Go as low as you can, without rounding your lower back, past 90 degrees.
  3. Press through your heels to push back up to the starting position. Do 15-20 reps.

What's your favorite butt exercise? Have you tried the butt workouts above? if so which exercise is your favorite? Leave us a comment below. We'd love to hear your feedback!


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