How To Get The Perfect Butt
So, at one point or another I’m betting we’ve all looked in the mirror at our butts and been slightly underwhelmed. More than likely our butts are slightly saggy, not perfectly rounded and, to put it bluntly, just not what you want. No doubt we all want a beautiful, curvy, bootylicious butt opposed to what we see in the mirror. You know, something a little more Beyonce. We want a butt we can show off in our bikinis or in our super skinny jeans, not simply something to sit on. Some of us may even have given up on getting the perfect butt, however never fear. The butt you have isn’t the but you’re stuck with – with a little hard work and exercise you can change the shape of your butt from a cushion to downright bootylicious. Sounds like a good deal, huh? Well then, here’s how…
1. Squat
Squats are famed for helping you to sculpt your dream butt. They work all the muscles in your lower body so they really are a fantastic exercise. To do them, simply start with your feet shoulder width apart and you hands on your hips. Then bend your knees and lower you body down, keeping it straight, as though you’re going to sit on a chair. Lower yourself until your thighs are parallel with the floor and your knees are at a ninety degree angle. Now just gently raise yourself back up. At first try to just do ten per day but add more each day as you build your strength.
2. Ballet
Ballet dancers with saggy butts simply don’t exist, period. That’s because the majority of the basic poses they do works their lower body, shaping their behind nicely. Don’t fret, the suggestion that you take up ballet need not be scary. You don’t have to become a professional to get a kick ass butt, simply enrol in an adult beginners class and you’ll soon see for yourself how good ballet can be for you. Even better, take a friend along for company.
3. Scissor Kicks
I love scissor kicks, mostly because they do amazing things for my inner thighs as well as my butt plus you can feel them working from the off. Simple lie on your side with your legs straight, prop yourself up on one elbow, then slowly lift your top leg into the air. Be sure to keep both legs straight and hold the position for five seconds before you lower your leg. Try to repeat this fifteen times and then switch to the other leg. I warn you, it may take a few days before you can do as many as fifteen, especially if you’re not used to exercise. Like I said, you really can feel the burn with this one.
4. Single Leg Lifts
This one takes a bit of getting used to and you may want to hold onto something to keep your balance but trust me, it’s worth it. Start by standing straight with your arms at your sides them slowly lift one leg out in front of you. Be careful not to bend your knee or allow your toes to point. Hold this for five seconds then lower yourself back into the starting position. For best results, repeat this movement ten to fifteen times daily on each leg.
5. Running
Running is one of those great all around exercises. It’s fab for giving you goddess like legs, toning your abs, clearing your head, relieving stress and, of course, toning that tush! Even a brusque walk or a slow jog is better than sitting on the couch so grab your trainers, lace them up and go!
6. Hurdles
Sadly, some of us are just not cut out for distance running but that doesn’t mean we still can’t work for a bootylicious behind. Why not try sprinting and adding a few hurdles into the mix? You’ll still get the benefit of running while working your butt out even more by leaping over the hurdles too.
7. Forward Bends And Kicks
This exercise is as much about improving your balance as it is about toning your butt. Start by standing straight with your arms at your sides then slowly lean your dory forward and lift one of your legs off the ground behind you. Bring your arms up for extra balance and support. Repeat the exercise ten to fifteen times with each leg. It may not sound tough but trust me, after a few reps you’ll be feeling it and finding it tough to keep your balance.
8. Step Aerobics
Step aerobics is great for shaping your butt and can be ridiculously simple too. The simple stepping up and down works all the muscles in your butt, shaping it in no time. You can either attend a step aerobics class, buy a DVD to follow or simply put on your favourite CD or set up in front of the TV with your step aerobics board and step away. This one’s great if you don’t have much time as it means you can multi task by catching up on all your favourite shows. You can even do as I do and listen to an audiobook as you workout.
9. Diagonal Kicks From Standing
First off, I suggest you grab a chair for balance when you’re doing this exercise. To start, stand straight with your feet centred and your arms either at your sides or on the back of a chair. Then simply slowly lift on leg off the ground and push it out backward and to the side so it’s moving diagonally away from your body. Repeat this is many times as you can with each leg for the best results.
10. Front Lunges
Front lunges are amazing when it comes to sculpting and toning your butt. Not only that but they also help you to shape a pretty great set of legs to go with it at the same time so it’s a win win exercise. To start, stand upright with your hands resting on your hips. Then, step forward with one leg, bending it at the knee, and lower your body until your knee is at at right angle. Then simple step back into your starting position and repeat the exercise fifteen to twenty times with each leg. One safety note, make sure when you step forward that your knee doesn’t go over your toes or else you could do damage to yourself.
11. Side Lunges
Side lunges are pretty similar to front lunges but instead of stepping to the front (you guessed it!) you step slightly to the side. You step forward almost diagonally in this one so, if you’re using your right leg, go forward and to the right and the opposite for the left leg. It’s simple really but it takes a bit of getting used to until you get your balance. This exercise is great for ensuring your butt it sculpted all round and it’s not just the main muscles that are working.
12. Elliptical Trainer
It’s no secret that I love the elliptical trainer. I mean LOVE! It’s amazing – a complete body work out that sculpts your legs, butt and abs in beautiful ways. Sure, it’s hard work but gee is it worth it. Believe it or not, it’s incredibly fun once you get into it too. If you’re using one at a gym simply slip in your headphones and off you go. You can burn anywhere from six hundred to nine hundred calories per hour by using the elliptical trainer too so it’s great for more than just toning your butt.
13. Single Leg Squat
Single leg squats are easy and you’ll feel the benefit of them right away. To start, stand up straight and swing on of your legs out to the side. Then bend your other leg and lower your body until you’re at a ninety degree angle before gently lifting yourself back up again. Repeat this ten times then switch to the other leg. You may need something to prop yourself up on if you’re unbalanced like me but overall it’s worth it.
14. Stair Stepper
This is another great butt shaping machine that you’ll find in the gym and, even better, it’s designed specifically for this reason so you know it’ll do it’s job. If you’ve got bad knees, unfortunately this one may be best avoided as it can be hard on them but, otherwise, step away! Oh, and did I mention how great cardio this exercise is too?
15. Backward Lunges
So, earlier we covered front lunges and side lunges, well, now it’s time for back lunges. These are my personal favourite because they help you sculpt a pair of kick ass legs as well as a nice butt. Again, start by standing up right with your hand on your hips then simply step back with one leg, bending your front leg until it’s at a ninety degree angle as you do so. Then step up, simple! You might have to take this one slow because it can be hard to get your balance but it really is worth the hassle.
16. Simple Bridge
This position is great for helping to tone and strengthen your tooth and it’s another one that you can feel working right away. To do it, lie flat on your back with your arms at your sides and your knees bent so your feet are flat on the floor. Then gently push your hips and butt into the air and hold the position for five seconds. Repeat this fifteen to twenty times or as many as you can. You’ll feel the burn and you’ll feel your muscles with every step after you’ve done this but you’ll love the results.
17. Trampolining
Okay, so I admit it. While all of these exercises are great for helping you to tone your tush, some of them can be a little bit boring or tedious. Well, not this one! Trampolining is great cardio, fab for strengthening your abs and thighs and amazing at shaping your butt as well as being unbelievably fun. If you’ve got kids, this can be a great exercise to do with them too. You can even just get a mini trampoline and set it up in your living room while you watch TV (my personal favourite). Either way, you can bounce your way to a firm butt in no time at all.
18. Yoga
Yoga is great for your body and mind all round. It tones you and makes you incredibly flexible while helping to calm your mind and wash away stress. Different positions work different pars of the body but overall yoga is great for toning your tush. You can do it at home but personally I recommend you go to a yoga class to see that you are doing the moves correctly and so you can socialise too!
19. Bicycling
Bicycling is a great way to get you out the house and into the fresh air. You can explore the beauty of the countryside, go for a picnic, have a day out with the other half or the kids, all the while working your butt and shaping your thighs. Okay, so I realise that not all of us are made for the outdoors so if you’re an indoor chic you can always hope on a static bike, either at home or in the gym, and achieve the same great results.
20. Plank
No doubt we’ve all hear about the miracle exercise that is the plank. Few things will tone your abs as well as this but what people often leave out is just how well it tones your tush too. Make it a competition with yourself and see if you can hold it that little bit longer each day. Most of us can only start off holding it for around ten seconds but if you practice often enough you’ll find yourself holding it for a minute, two, five or maybe even ten. I know, it seems impossible that you could ever go that long when you’re just starting out but with enough hard work you’ll get there.
(All images sourced via pinterest.com)
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Josephine
May 2, 2014 at 2:25 am
You have read my mind with this article, I have been really searching everywhere for a good article with lots of information dedicated to firming up my derriere. There are so many things that I have yet to try and I am so eager to start toning up already.
web admin
April 1, 2015 at 9:19 pm
I was really glad that our site posted this article as well. After years of having a flat behind, I wanted a workout like this to get a toned, attractive looking figure. It looks like many other ladies out there had the very same idea!
Patricia
April 28, 2014 at 7:44 am
Lunges, planks, squats, step aerobics how I hate you but here I come! Since I can get a great butt, legs and other body parts to boot without paying gym fees, here I come!! I know you’re going to test me but hey if I have anything even a quater as close to J. Lo’s butt, I’m giving it a go!
web admin
April 1, 2015 at 9:22 pm
All of the exercises you just listed are my favorites for results, but my least favorites for actually doing the workout. Lunges, squats and aerobics are so much work to do–I admire your consistency! Also, great idea on avoiding the gym. Other than the company or the swimming pool, there is no reason to actually pay for the gym. Most of the best exercises can be done at home! 🙂
Tammy
April 24, 2014 at 8:26 pm
Lunges, lunges and more lunges!!! That’s all I ever seem to do, I will never fully be able to express enough thanks for these additional exercises. I’m going to start working each exercise into my regular routine so that I can finally get the tight and firm butt I’ve always wanted. Thanks so much.
web admin
April 2, 2015 at 4:47 pm
Lunges are such a great way to make your butt more toned. They are so intense, but really deliver the benefits that you need. Have you tried holding weights while you do lunges? It makes the workout more intense, but your butt ends up looking amazing!
Shelley dudley
April 24, 2014 at 7:48 pm
With what I have seen here, getting the perfect butt just got easier. I wish those who go for surgery and butt implant got to read this first. I love the techniques delivered here because they are natural. Besides getting the perfect butt, you are also engaging in exercise which builds the mind and engages the body.
web admin
April 2, 2015 at 4:48 pm
Butt implants are such a terrible idea. You are not actually improving the muscle tone in your butt. All that it does is make it appear like your butt is perkier and fuller. It might be a temporary fix, but it carries health risks. Plus, the exercise that normally gets your butt in shape is much healthier for your body.
Arlie
April 24, 2014 at 4:02 pm
I love the elliptical as well! It’s very user friendly for those of us that have to accommodate our rusty old joints with low impact exercises. Squats are great too, and you can “hide” those anywhere…add 10 squats to your bathroom breaks at work during the day, and by the end of your shift you’ll feel the difference.
web admin
April 2, 2015 at 4:51 pm
The elliptical is a really great workout, but I must admit that it is too much work for me! It is a really great way to improve your body, and squats are just as good. I love how easy it is to fit a few squats or lunges into the empty moments of your day.
Flavienne
April 24, 2014 at 10:11 am
Is one of the most detailed articles that I have ever read. I always dreamt to have a beautiful, curvy, bootylicious butt like Beyonce and I think I have to start doing some specific exercises. Maybe squats..
web admin
April 2, 2015 at 4:52 pm
Thank you for the feedback! Our writers work really hard to come up with relevant, interesting content. I am really glad that her work paid off. Thanks for stopping by HerInterest and enjoy some of our other articles!
Gina
April 24, 2014 at 7:18 am
This was exactly what I needed. My butt, unfortunately has always been my problem area, I’m guessing it’s down (pun intended) to genetics, so over the years it has been travelling south. While I hate lunges and planks, the benefits of the other exercises like cycling, yoga and the diagonal kicks are quite manageable. I’m bookmarking this page under my favorites!
web admin
April 2, 2015 at 4:53 pm
I love your pun. 😉 Lunges and planks can be a good workout, but yoga is definitely more relaxing. Cycling is also great because you get so distracted by the scenery that you forget that you are working out!
Purvi Kantariya
April 22, 2014 at 1:48 pm
It is nice and very helpful..
I like almost all specially scissor kicks, running, step Aerobics, stair Stepper and Yoga.
I do yoga and aerobics everyday in the morning for 40 – 45 minutes..
web admin
April 2, 2015 at 4:54 pm
You have an intense workout plan! I wish I could get myself to do 40-45 minutes of aerobics everyday; I am sure my body would thank me for it.
Elisha
April 22, 2014 at 1:11 am
I laugh saying this now, but I used to do the Tae-Bo videos and man, did my butt and legs burn! So workout DVDs and kickboxing definitely work. I also like running, but it can get boring or impossible to do if it’s raining out, so I will use the Wii to dance or do Zumba…those are great butt workouts too.
web admin
April 2, 2015 at 4:56 pm
I actually have tried some of the Tae-Bo videos–they are a really good workout. It may feel weird to just pop in a DVD for your workout, but it is a lot cheaper and more convenient than going to a gym. Great idea on using Zumba as a butt exercise–I just tried my first class yesterday and loved it.
Christine
April 21, 2014 at 10:02 am
I’m a gym rat and love working on my butt! It’s always been flat but I can tell you truthfully that if you spend time doing the squats, planks, and bridges, you will see proven results that last! I’d gotten sick with the flu about 8 weeks ago, and I kid you not, I was unable to even set foot in the gym for a month, but when I did, my butt had stayed firm even when I hadn’t worked out at all. It’s inspiring. So ladies, it pays off in the long run. Don’t give up!
web admin
April 2, 2015 at 4:57 pm
Thank you for your inspiring advice, Christine! The problem with workout out and being healthy is that it takes a long time. Developing lifetime fitness habits really does make a difference. Like you said, the results still remain for a while, even after you have taken a short break.
Lynn
April 21, 2014 at 2:02 am
I love doing squats, but absolutely hate lunges! My legs always burn the next day after doing lunges, but that tells me that they work, so I keep doing them. I also have a college football stadium nearby that I use to run up the bleachers and so do lots of other people…it’s a really great butt and overall workout!
web admin
April 2, 2015 at 4:58 pm
That’s funny! I am the opposite. I love lunges, but I have to force myself to do squats. Running up the bleachers is a great (and cheap!) fitness idea. Thanks for the advice, Lynn!
sarah evanston
April 20, 2014 at 2:18 pm
Side lunges and squats are the two that my personal trainer always recommends. They become tough to do right away which means they are working. I never thought having my butt burn would be a good feeling! 🙂
web admin
May 20, 2015 at 7:02 pm
I agree completely. Any type of lunge always works out my butt intensely! Back in the day, I had a coach who made us do 300 yards of walking lunges before practice. It may have hurt a ridiculous amount, but it definitely made our butts look amazing! Thank you for the comment, Sarah. I am sure our other readers will enjoy reading your advice.
Jane White
April 19, 2014 at 3:52 pm
I never knew it was so easy getting the perfect but. I love these workout sessions as they are very easy. Besides the development of natural buts, there is also lots of health benefits to be gotten from this. Truly practical and informative. I am on the watch out for updates.
web admin
April 2, 2015 at 4:59 pm
It isn’t easy to workout on a daily basis, but it is completely doable. If you are cursed with a flat butt like me, using some of these tips can really improve your figure. Plus, you are right about the health benefits. Having more muscle increases the calories you burn every day and working out provides an excellent health benefit.
Laura
April 16, 2014 at 3:15 pm
I have always had problems with the look of my butt and that’s why I will definitely try some of these exercises. Trampolining sounds like a lot of fun and I didn’t know that it can be useful for your looks. This is something that definitely goes on my to-do list.
web admin
April 2, 2015 at 5:00 pm
There are a number of exercises that are actually a great deal of fun. They show that you do not have to be bored or exhausted from a tedious workout plan. Trampolining, kayaking and hiking are great workouts, but they make you feel like you are not actually working out.
Jen
April 15, 2014 at 10:18 pm
Thanks for these tips. There’s only so much I can do to fight genetics, but I might as well start somewhere. Bring on the lunges.
web admin
April 2, 2015 at 5:01 pm
Good luck, Jen! I have always been jealous of the people who lucked out with good genetics, so I feel your pain.
Penelope Wright
April 15, 2014 at 9:21 pm
I’m not so sure about the hurdles (unless you’re training for the Olympics?!) but those Leg lifts and Squats?! The kill but are MONEY when it comes to shaping my behind… at least that’s the story I’m sticking too 😉 Need to try some of these other exercises to see if they can help me faster!
web admin
April 2, 2015 at 5:04 pm
I am glad to hear that these exercises have been working well for you, Penelope. Thank you for the feedback–I am sure that your experience is an inspiration for some of our other readers. Thanks!
sara
April 15, 2014 at 7:23 pm
I have always dreamt of having the perfect butts since a very long time. However, as I kept eating junk food, I could never get in shape. These exercises look quite interesting and I can certainly try doing some of them. Thanks for sharing, as now I feel that my dream will come true very soon.
web admin
April 2, 2015 at 5:05 pm
Junk food and being a couch potato are so relaxing, but they never help your body out. Try picking some of the more fun ideas on this list. It will help ease you into the habit of working out without having to feel like you are actually doing any work. And remember to have some fun with it, Sara!
Mandy Williams
April 14, 2014 at 5:51 am
Squats and leg lifts are my enemy, but I can deal with the rest.
web admin
April 2, 2015 at 5:08 pm
If you absolutely hate them, feel free to try some of the other exercises! There is no reason to be stuck doing a workout you hate–and there are plenty of fitness options out there.
Annie Marie Peters
April 13, 2014 at 10:01 pm
I love this list! Steps aerobics are such an easy thing to add to my day. I am definitely going to start doing that. I want the perfect butt!
web admin
April 2, 2015 at 5:10 pm
Good luck on your goal, Annie! Some of the gyms will actually offer free group classes when you sign up, so it is a cheap and easy way to get in shape. Have fun!
Mary M.
April 13, 2014 at 3:08 am
The lunge is the king of butt-busters but I have such a hard time with them. Do you have any suggestions for how to do lunges better? I either lose my balance or I feel really uncomfortable bending and putting pressure on my toe. Seems like such a silly thing to be stuck on but I just can’t get past it.
web admin
April 2, 2015 at 5:14 pm
You never, ever have to bend all the way down for a lunge. A lot of die-hard coaches and fitness instructors will recommend you touch your knee to the ground, but that is a terrible idea! If you do your lunge too deep, it puts stress on your knee. The goal of the workout should be to get your glutes in shape, not injure yourself! Instead of lunging all the way down, just lunge half to three-quarters of the way–your knees will thank you for it.