How To Get A Toned Butt

A toned or sculpted butt can make you look and feel good. To get a toned butt, you will need to simultaneously build muscles while burning fat. Work on building not just the muscles in your butt but also those in your core, back, and legs. You can do this with simple body weight exercises or by using weights for extra definition. Cardio or exercise classes combined with a healthy diet will give you the toned bum you want.

1
Do squats to strengthen your legs and glutes. ^[1]Squats are the classic butt exercise. Keep your feet shoulder-width apart with the toes slightly pointing out. Bend your legs to lower your body until your thighs are parallel with the ground. Your knees should be directly above your toes. Slowly rise back up to the starting position.^[2]
- Do 2-3 sets of 8-12 reps each.
2
Do lunges for a firm butt and legs. Lunges will help you feel the burn in your legs and butt. To lunge, step forward with 1 leg. Lower your hips toward the floor as you lunge, and bend your knees at a 90-degree angle. Move back into a standing position. Repeat 10-15 times using the same leg, then do 10-15 reps with the other leg.^[3]
- When you lunge, the knee of your front leg should line up over the ankle of that foot. The back knee, however, should just hover over the floor.
- Do 2-3 sets of 10-15 reps on each side.
3
Do a bridge exercise for your glutes and core. ^[4] Bridges are one of the best glute exercises. Lie down on your back with your knees bent. Slowly raise your hips while keeping your shoulders and upper back on the ground. There should be a straight line from your knees to your chest. Hold this for a second before slowly lowering yourself.^[5]
- Do 2-3 sets of 8-12 reps.
- For a slightly more advanced move, you can rest your feet up on an exercise ball or a chair.
4
Extend your legs while doing a bridge to strengthen your glutes. Lie on your back with your knees bent. Roll your hips up off the floor. Once you are steady, extend 1 leg up off the floor so that there is a straight line between your foot and shoulders. Hold this for a second before lowering the leg. Repeat with the other leg.^[6]
- Clench your butt muscles to help you get the most out of this move.
- Do 1 set with 5 reps on each leg. As you get better at this move, you can start doing 8-10 reps.
5
Do 1-leg kickbacks to help your hamstrings and glutes. On a yoga mat, hold yourself up on your hands and knees. Keep your back flat and straight, and engage your core muscles. Lift 1 leg up towards the ceiling while keeping it bent. Lower it back down and repeat 8-12 times before switching sides.^[7]
- Do 1 set of 8-12 reps for each leg.
- Your core refers to the muscles in your stomach, bottom, and back. To engage these muscles, tuck in your lower abdominal muscles by pulling your belly in towards your spine.

1
Step up on to a platform while holding weights. Step-ups are a simple exercise that are great for your butt. Take a dumbbell in each hand. Stand in front of a platform, bench, or step. Step up onto the platform with your right foot, then follow with the left foot. Step back with your right foot first before following with your left foot.^[8]
- Do 2-3 sets of 10-12 reps each.
2
Do deadlifts to work your butt and thighs. ^[9] Deadlifts are a fantastic exercise that can work multiple muscles. Take a dumbbell in each hand. Plant your feet hip-width apart, and hold your arms straight down in front of your body. Slightly bend your legs and hinge forward from the hips, lowering the weights down in front of your body. Slowly rise back to a standing position. Keep your abs tight and your back straight.^[10]
- Do 2-3 sets of 8-12 reps.
3
Do a sumo squat to strengthen your butt and inner thighs. Hold a dumbbell in each hand, with your arms down in front of your body. Spread your feet about 2–3 feet (0.61–0.91 m) apart. Keep your toes pointed out. Lower yourself into the squat, keeping your arms straight down and your knees lined up over your ankles as you do so. Rise back up to the starting position.^[11]
- Aim to do 2-3 sets. Repeat 8-12 times in each set.
4
Try a weighted bridge exercise. Lie on your back with your knees bent. Hold a dumbbell on your hips with both hands. Lift your hips so that your body forms a straight line between your chest and your knees. Wait a second before lowering yourself back down. Complete 2-3 sets of 8-12 reps each.^[12]
- You can try this move without the weight at first. Rest your arms on the ground beside you.
- Bridges are a great move in general to help shape the glutes, but adding weights will increase the resistance and build more muscle.

1
Take a barre class. Inspired by ballerinas, barre classes incorporate classic dance technique with modern exercise forms. In a barre class, you will learn how to plie, pulse, and twirl your way to a fitter butt.^[13]
- Barre classes may be held at dance studios and gyms.
2
Try Pilates to strengthen your core and glutes. Pilates uses body weight exercises to strengthen your core, legs, and glutes. A Pilates class can guide you through these movements in quick succession. You might do clam shells, bridges, and other great moves.^[14]
- Pilates may be offered at gyms or yoga studios.
3
Find a yoga class for a gentler exercise. Yoga focuses on poses and stretching to open up many parts of your body. While yoga is not as intensive as other types of workouts, it may help you start building strength in your core and glutes.^[15]
- You can take a yoga class or do an online video class.
- Good poses for your glutes include wheel pose, cobra pose, and happy baby pose.
4

Go to a Crossfit class for a more intensive workout. Crossfit combines many different types of exercises to get your heart racing while building muscle. These classes will work your entire body, helping you reach your butt goals even faster. Crossfit is generally offered in special Crossfit studios.^[16]
5
Visit a spinning class. Spin classes use exercise bikes for intensive cardio. Try riding the bike standing slightly. As you do so, engage your core and glutes to help boost your booty. This can help you tone your butt.^[17]
- These classes may be offered at a gym or at a standalone spin studio.
- To engage your core, brace your abdominal muscles in your lower stomach.

1
Do cardio 2-3 times a week to burn fat. ^[18] If you don't cut fat around your bum, your muscles may just grow under your fat, meaning that you won't have the toned appearance you may desire. Cardio can help you burn calories and lose fat. Aim for a vigorous session between 30-60 minutes long. A vigorous session will elevate your heart rate and make you start breathing hard. You can:^[19]
- Run on a treadmill or outside.
- Use an elliptical machine.
- Take a dance exercise class.
- Do kickboxing.
2
Eat a healthy, well-rounded diet. ^[20]Choosing the right foods can help give you a more toned appearance overall, not just around your butt. Aim for a diet high in fresh vegetables, fruit, whole grains, and lean meats. Avoid saturated fats (like fried and processed foods) and simple sugars (including soda, baked goods, and candy). Instead, choose foods that contain:^[21]
- Protein, like eggs, fish, lean meat, beans, lentils, peas, dairy, and cottage cheese.
- Healthy unsaturated fats, like avocado, nuts, fish, and olive oil.
- Complex carbohydrates, like brown rice, legumes, whole grain bread, oatmeal, and starchy vegetables like sweet potatoes.
3
Get the right vitamins and minerals to build muscle tone. These nutrients help deliver oxygen to your muscles and repair them after exercise. You can take these as supplements or eat foods high in these nutrients. Good vitamins and minerals include:^[22]
- Vitamin C: Aim for around 90 mg for men and 75 mg for women a day. You can get it from peppers, citrus, and dark leafy vegetables. Do not take more than 2,000 mg a day.
- Vitamin D: You need about 600 international units (IU) of Vitamin D a day, but don't take more than 4,000 IU. You can get this from sunlight or from fortified milk, fatty fish, and liver.
- Calcium: In general, you need about 1,000 mg a day. You can get it from milk, broccoli, and almonds.
4
Talk to a dietitian to help you reach your goals. In some cases, you may need to lose some weight to attain that toned appearance. A registered dietitian can help you determine a healthy weight for you and a diet that works for your needs. They can also help formulate a diet that will help you build muscle tone.
- You can also hire a personal trainer to guide you through the right exercises and moves, even if you're not looking to lose weight.

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Question

What are good exercises for my glutes that I can incorporate into my routine?

Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).

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Expert Answer

If you want to work your legs as well as your glutes, you can try doing squats or deadlifts for an intense workout. For more focus on your glutes and core, try doing bridges.

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While you can target butt muscles in your exercises, you cannot target certain areas of your body for fat loss. You must burn fat overall to lose fat in your butt.

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Article SummaryX

To get a toned butt, try doing some body weight exercises, like squats, lunges, and bridges. You can also do weight exercises, like deadlifts, weighted step ups, and weighted bridges. In addition to exercise, eat a healthy diet with lots of fresh vegetables, fruits, and lean proteins to help your muscles repair after exercise. To learn how to eat the right foods to build muscle tone, keep reading!

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