Many people dream of a nice toned and tight butt. Just like a sixpack, the internet is filled with people who have a crazy nice butt. It’s easy to get jealous, but for many people it is not so easy to get their own butt into tip-top shape. A butt is loved when in good shape and hated when in bad shape. It is important to know that whatever your own booty looks like, please love yourself for how you look and don’t get lost in online images. That being said, we do want to give you some good information and exercises. So read this article and learn The Best Workout for Your Butt, how to get a tight butt.
Can you lose fat on just your butt?
Just like your belly, your butt and thighs are places where body fat seems to accumulate. They are therefore the first places to become bigger and the last places to become slimmer. These are simple facts and it’s important to realisr this from the start.
So can you lose fat on just your butt? Losing weight from one part of your body is called spot reduction. The idea is to target that specific area of your body and thus reduce the amount of fat there. This might sound like a great idea, but unfortunately it is just an idea and not based on science and facts. This means that you will have to work on your general body fat percentage and try to lose weight overall.
It is possible to train specific areas or muscle groups in your body. This is called spot training and is very effective. It might be a bit confusing with terms like spot reduction and spot training, but the latter is actually helpful to build yourself a great booty.
The muscles on your butt
Your booty has several muscles. The main ones are Gluteus medius, Gluteus maximus and Gluteus minimus. Furthermore, there are a few smaller muscles underneath these; the Quadratus femoris, Gemellus inferior, Obturator externus, Gemellus superior and the Periformis.
The Gluteus maximus is the largest muscle in your whole body! Its function is to extend your hip and let you rotate your legs outwards. This is the muscle you see and feel on the outside of your butt. The Gluteus medius and minimus are each one stage deeper in your butt. Both of these muscles have the function to adbuct your leg and let it rotate inwards.
The best workout for your butt
The best exercises for your butt are the ones that work and activate the muscles we mentioned above, the Gluteus medius, Gluteus maximus and Gluteus minimus. Many people think that you will need heavy squats or deadlifts to get that perfectly round booty, but this isn’t the case. The best way to train your butt is to do exercises from the hips. This will activate the Gluteus maximus in the best possible way. So great exercises are hip thrusts, glute bridge and donkey kicks.
To start off, you might want to use your bodyweight, and no weights at all and no resistance bands. However, you will quickly find yourself to be in for a bit more of a challenge. That is when you can start using weights.
Activating your glutes and building up muscle are the main goals of the workout. Working out with more heavy weights or more resistance, will increase your metabolism, which in turn will help you lose weight – or at least turn fat into muscle. As your butt muscles are some of the larger ones in your body, it’s not hard to understand the effect this can have. To see if you can actually activate your glutes, you should try to squeeze one of your butt cheeks. Its best to do this in front of a mirror, so you can see the effect. When you can actually see the contracted cheek, you are on the right track and your glute is activated. When you see nothing happening, you are not activating your glutes.
Our best workout for your butt should be done two or three times a week. Each exercise includes the number of reps and sets you should be doing. The last couple of reps should be tough, but not so tough that they affect your form. If they do, lower the number of reps, or the weight. If it is too easy, increase the weight.
Last but not least, we want to advise to take good care of your booty. After a workout, you will need some time to recover and your muscles need to grow back stronger. So make sure you eat properly and rest enough.
Let’s dive into the exercises!
1. Donkey Kicks
The Donkey kick is a great exercise, which can be done anywhere and without any equipment. This exercise targets your butt and is easy to do. Win-win. To start doing donkey kicks, you will need to get on all fours, so put your hands and knees on the floor. Make sure your weight is equally distributed. Put your hands about shoulder width and knees hip width. Keep your head and back in a neutral position.
Lift your left leg until your thigh is horizontal to the floor. Your lower leg should be at a 90 degrees curve. Squeeze your butt while lifting your leg.
Do lift your thigh further than horizontal, as this will put a nasty strain on your lower back and serves no function. Keep your abs under tension during the whole movement.
Your breathing should be in during the upward movement and out during the lowering movement.
Drop your leg to the starting position and repeat. Do 10 reps for each leg, for 3 sets.
2. Glute Bridge
The Glute bridge is another great exercise that can be done anywhere and without any equipment.
Start by laying on your back with your knees bent. Your feet should be on the floor, about one, or one and a half feet length from your butt. Your arms are relaxed next to your body.
Brace your core muscles and press your heels into the floor while squeezing your glutes. This will raise your hips to the ceiling. When your booty is up, your body should be a straight line. Keep this position for 2-3 seconds and return to your starting position. This is one rep. Do 3 sets of 10 reps each.
3. Side leg raises
Side leg raises are great for training your Gluteus medius and minimus. The exercise is targeting the outer thighs and your adductors and helps you to build strength in these areas.
You can do this exercise lying down, or standing up. If you lie down, we recommend a fitness- or yoga mat for some added comfort. You can do it by just using your body weight, or use resistance bands for some extra difficulty.
You perform this exercise super simple by lying down on your left side and with your body straight. You can put your lower arm on the floor for stability. Now all you need to do is raise your right leg as high as possible, while squeezing your butt. When in the highest position, keep your leg there for 1-2 seconds while squeezing your butt and then slowly lower the leg. Make sure your right leg doesn’t tough your left leg and raise it again for a second rep. Repeat this for 3 sets of 10 reps for each leg.
Pro-tip: stretch your toes for a better activation of your Gluteus muscles.
4. Sumo squats
Squats are basically the number one exercise for your booty. Squats are great for targeting some of the bigger muscles in your lower body, like the quads, glutes and hamstrings. However it doesn’t train the smaller, inner muscles that well. Here is where the sumo squad comes in. It has a wider stance, which uniquely targets the inner thigh muscles.
You don’t need anything to perform this exercise, but you can make it more challenging by using weights. A kettlebell is perfect as it’s easy to handle, but a regular dumbbell is also very useful.
You start this exercise by standing with your feet about twice shoulder width. Your toes should be pointing outwards in a 45 degrees angle. Your torso is leaning slightly forward. Bend your knees and lower your hips until your thighs are parallel to the floor. While making this movement, inhale. Next, exhale and push your upper body back to the starting position. If you want to make it harder, hold the weight with straight arms down in front of your waist. Do 3 sets of 10-15 reps of sumo squats.
The lunge is another classic exercise when it comes to training your butt and legs. Just as the exercises above, you will not need anything to perform this one, but you can add weights for an increased challenge.
Start by standing straight, with your feet shoulder width apart. Your right foot should be in front of your body, while your left foot is behind your body. Lift your left heel up from the floor, so your left foot rests in your toes. Now lower your body until your right thigh is parallel to the floor. Your left knee should be just above the floor at this point while your right knee always stays behind your right toes. This ensures that you move your body downwards instead of forwards. Come back up with your upper body to clear one rep. Do this for 3 sets of 10-15 reps per leg.
To make it more heavy, you can hold a dumbbell in each hand and hold it with straight arms next to your body.
The length between your two feet is something you will have to find out for selves with the two important points: front knee always behind your toes and back knee just above the floor.
We’ve mentioned the squat exercise above when talking about the sumo squat. The original squat is basically the same exercise, but this time you place your feet closer to each other.
Stand straight with your feet slightly wider than your hip width. Your toes should be pointing outwards at an angle of around 20 degrees. Your knees will point in the same direction as your toes. Push your booty down and backwards, while keeping your chest at the same vertical position. Think about the position where you hang over some dirty public toilet. Look forward and not downward to prevent a rounded upper back. Your weight should be focussed on your heels, to the point where you can actually wiggle your toes. You might get the feeling that you will fall backwards, but this will take a bit of time to get used to. As you go down further with your body, you will have to make sure your knees always stay behind your toes. Move down until your thighs are parallel to the floor, and then a bit further for some extra booty training.
Now it’s time to get back up. Move your body back up by pushing your heels in the floor. Squeeze your butt and keep your abs and back muscles are under tension the whole time during this exercise. When you are back in your starting position, you have done one rep.
Perform 3 sets of 10 reps.
7. Standing kickback
The standing kickback is another simple, yet effective exercise for your glutes. For optimal results, we recommend a resistance band, or a low cable pulley. You can hold on to a chair, door or wall for extra balance and core engagement.
To start, place the band around your ankles. Stand up straight and kick one leg backwards in a strong, yet quiet manner. No wild kicking or superfast movements. As the pressure of the resistance band increases, make sure you squeeze your butt and keep your core tight. Keep your abs engaged as well, to make sure you don’t hyperextend your lower back. When your leg is at around 45 degrees behind you, keep it there for 1-2 seconds and then slowly return to your starting position. Repeat this for 3 sets of 10 reps for each leg.
We have given you 7 great exercises that form the best workout for your butt. This whole workout will only take 30 minutes of your time and is an awesome way to start working towards that tight and round booty you have always wanted.
Remember, and we have said this before, your body is shaped in the kitchen. You can work out 20 times a week; if you don’t match that hard work with a proper diet, the results will not come. The first step to creating your desired booty is done by thinking about your diet. Skip the carbs, saturated fatty foods and processed foods and give your body the fuel it deserves. Eat healthy fats, unprocessed food and more fruits and veggies. Combine a healthy diet with a good sleeping pattern and our best workout for your butt, and you will surely see results in no-time.
If you struggle to lose weight and body fat, and even the workout does not offer you the results you desire, please check our review of ProVen. This will help you kickstart your weightloss by increasing your metabolism and help you create a tight and round booty.
If you have any questions, please feel free to contact us, or leave a comment below. We are happy to help you and will reply as soon as possible!