Every woman desires to have a shapely and sculpted derriere.
But unfortunately, our body tends to store the excess fat in areas like Arms, Belly, Hips, Thighs, and Butt.
This, in turn, appears as the most distracting feature thereby spoiling our overall look and figure.
Moreover, having a large booty than the desired size can be really embarrassing and can make shopping for clothes difficult.
But, you need not worry, as there are ways to get rid of that unsightly fat off your bum.
spot toning with glute exercises
Spot reduction of fat in a particular area is not possible.
You can’t just burn fat by targeting the specific parts of your body.
However, spot toning is possible.
Spot toning refers to strengthening and toning specific or group of muscles with targeted exercise.
Therefore, in order to get a firmer and toned butt, you need to work on the muscles that form the glutes.
There are certain workouts called 'Glute Exercises' which are designed specifically to target the muscles in your butt.
These glute specific exercises help you in shedding those extra pounds by targeting all the muscles present in your glutes.
Moreover, they not only burn the excess butt fat but also tones your glute muscles to shape your booty.
Hence, performing glute exercises with an effective diet plan will tone your butt the way you want.
But before jumping into glute exercises, let’s learn about glutes muscles, so we can understand their functionality and importance.
There are three major muscles that make up your butt:
Gluteus Maximus is the largest and most superficial of the three gluteal muscles.
In fact, it is the largest muscle in the human body.
And as it is superficial (close to the surface), it is responsible for the overall shape of your booty.
It originates from the posterior surface of the ilium, lower sacrum, and coccyx.
And it further stretches and connects to iliotibial (IT) and the upper portion of the femur (thigh bone).
The main function of gluteus maximus is a hip extension that is in kicking your leg backwards.
But it also assists in lateral rotation (externally rotating the hip joint) which is required for walking, running or climbing stairs.
It also plays a major role in keeping your torso upright and in an erect posture.
Glute exercises like squats, lunges and kettlebell swings work great on this muscle.
Gluteus Medius is a fan-wing shaped muscle that sits directly underneath the gluteus maximus.
It originates at the ilium (hip bone) and connects to the upper portion of the femur.
The primary function of the gluteus medius is hip abduction, hip extension, and external rotation.
To be precise, it helps you externally rotate your leg when it’s extended behind you and internally rotate your hip when your leg is flexed in front of you.
Gluteus medius works together with the gluteus minimus to perform hip abduction.
Besides, it also helps to stabilize your pelvis when you walk or run.
Plus, it also prevents the pelvis from dropping to the opposite side when there is one leg activity like cycling, climbing stairs, running and standing on one leg.
Gluteus Minimus is the smallest of the three gluteal muscles and lies underneath the gluteus medius.
Its shape and functionality are similar to the gluteus medius.
It also originates from the ilium and attaches to the top of the femur.
Its main function is hip extension and abduction.
Apart from that, it works together with gluteus medius in stabilizing the pelvis and rotating the leg.
Alright, this is all about glute anatomy in brief.
Now that you have some understanding of glute muscles and its functionality, Let’s move on to the glute exercises.
best Glute exercises for women
Here we have listed few simple and effective glute exercises that target fat in the bum area and mould them into leaner, better-defined buttocks.
And the best thing is- you don’t have to head to the gym to perform these exercises.
You can easily do them right from the comfort of your home.
We will divide these exercises into 2 categories:
So let’s get started, shall we?
Glute exercises without weights
Squats are one of the best lower body exercises to tone your butt, hips, and thighs.
They are often referred to as 'The King of Exercises' and are a major part of many exercise routines.
Squats activate your glute muscles and help you in shaping them.
Moreover, they can work on several muscles of your lower body at the same time.
To be precise, when you do squats, the muscles in your glutes, thighs, and hamstrings are all worked simultaneously.
Squats have endless variations. Therefore, you can switch to any version depending on the muscles group you are working.
STEPS TO DO SQUATS:
Squats can be performed with or without weights.
Therefore, you can add weights if you want faster and more effective results.
Glute Bridge is one of the simplest yet effective glute exercises to tone your butt and hamstrings.
This exercise activates and strengthens your glute muscles particularly the gluteus maximus, the largest of the butt muscles.
Apart from sculpting your butt, it also improves your hip mobility and core stabilization.
This is very important for people who spend all day sitting at the desk.
Spending all day at one place will make your glutes weaker and more susceptible to lower back issues.
Eventually, this will tighten your hip flexors and slowly deactivates your glute muscles.
But you can prevent it by practising Glute Bridge regularly.
This exercise activates your glute muscles and strengthens erector spinae which gives you a better posture and firmer back.
Therefore, add Glute Bridge to your workout routine to get firm and sexy bum.
STEPS TO DO GLUTE BRIDGE:
Flutter Kicks are simple to perform and an excellent exercise for beginners.
It is a 3-in-one exercise that tones your glutes, thighs, and abs.
Flutter kicks are nothing but a quick up and down movements of your legs.
They engage various muscles of your body and work on glutes, hip flexors, quads, lower abs, and hamstrings.
As a result, the entire lower body muscles are perfectly toned and sculpted.
Further, they tighten your butt and ab muscles to help them stay in shape.
Plus, it improves your posture and makes your body flexible and stretchy.
Altogether, it is an amazing workout to sculpt and strengthen your lower body.
STEPS TO DO FLUTTER KICKS:
Lie on your back on the floor. If you want, you may use a yoga mat for your comfort.
Keep your legs together and straight.
Flutter kicks may sound easy but you will feel the burn as you do it.
However, unlike other workouts, there are other variations in Flutter Kicks as well.
So, you can choose them according to your need and preference.
Lunges are one of the finest and most challenging glute exercises after squats.
They are incredibly effective and simple to do.
Being a compound exercise, it works on all the major muscles of the hips, glutes, and thighs.
Additionally, they increase your strength and flexibility as it will engage your lower back muscles and core.
Overall, by doing lunges, you can get a toned booty, great legs, and stronger core muscles.
And the best thing about the lunges are they have endless variations.
Plus, it can be done anywhere, anytime and with or without weights.
STEPS TO DO LUNGES:
Donkey kicks can do wonders for your butt and lower back muscles.
It can work on your glutes in such a way that even many other compound exercises fail to do.
In fact, it was named as one of the best glute exercises by American council in 2006 (Source).
So if you are looking for glute exercises to perform at home, then Donkey Kick is a must add.
Donkey kicks exercise is actually termed as Quadruped Bent-Knee Hip Extension and some also call it as Bent-Leg Kickbacks.
But it gets its new name (donkey kick) as the exercise movement resembles the kick of a donkey.
Donkey kicks help to tone, tighten and strengthen your glutes giving you a firmer and stronger butt.
And you don’t need any equipment to perform this exercise.
All you need is just a floor or mat for your knees.
STEPS TO DO DONKEY KICKS:
Fire hydrant, also known as Peeing Dog Exercise is another great lower body exercise for rounder butts and side booty.
Fire hydrant activates and strengthens the glutes, opens up your hip muscles, and tightens your core.
This workout primarily targets your side glutes as you raise and lower your legs sideways while performing the exercise.
This, in turn, will make your body more flexible for side-to-side movement and increases overall stability.
Besides, it increases your hip mobility and helps you in opening up the hip joints.
Hip stability is crucial for maintaining balance and for doing side-to-side movement in our daily life. This is highly beneficial for athletes and swimmers.
STEPS TO DO FIRE HYDRANT:
Step-ups is a great compound exercise for your whole body.
Because it not only works on your butt to get a rounder and firmer glutes but also acts as an excellent cardiovascular workout.
Step-ups may sound simple but they work amazing for your glutes and legs.
It targets all the main muscles of the legs, glutes, and hamstrings without stressing your back.
All you need is a sturdy chair, box or bench that supports your weight. For best results, try to use a chair whose height is equal to or slightly lower than your knees.
STEPS TO DO STEP-UPS:
Glute exercises with weights
The Deadlift is a dynamic exercise to workout your glutes.
Being a compound exercise, deadlifts work on multiple muscle groups at a time.
Deadlifts work more efficient than squats do, which means you can get faster results.
Deadlift majorly works on your glutes, hamstring, and core muscles.
They activate your gluteus muscles and help in toning your butt in the most effective way.
Further, it improves your flexibility by strengthening your abdominal muscles and lower back.
Ultimately, the deadlift is one of the best glute exercises to get rid of that unwanted fat off your butt.
STEPS TO DO DEADLIFT:
squat with dumbbells
As already mentioned above squats are one of the best full body exercises you can do.
It targets all the major muscles of the lower body including the glutes, hips, and thighs.
But you can make it more effective and challenging by adding weights like dumbbells.
STEPS TO DO SQUATS WITH DUMBBELLS:
LUNGES with dumbbells
Lunges with Dumbbells are similar to performing lunges but with weights.
Adding weight to lunges will make it more effective and yields faster results.
All you need is just a pair of dumbbells.
As we have already learned about lunges, without over-complicating much, let’s jump right into the exercise.
STEPS TO DO LUNGES WITH DUMBBELLS:
The Kettlebell Swing is one of the explosive glute exercises that yield amazing results in a very short time if performed properly.
It targets and strengthens all the muscles of your quads, hamstrings, core, glutes, and shoulders in just one move.
Altogether, it’s a total body workout that fits nearly every bill.
But the thing is you have to perform it correctly to reap its numerous benefits.
STEPS TO DO KETTLEBELL SWINGS:
TIPS TO REMEMBER WHILE DOING KETTLEBELL SWINGS
important tips to remember
other ways to reduce butt fat
Along with the above-mentioned glute exercises, try to add cardio workouts in your fitness routines.
Cardio exercises are great when it comes to weight loss as it can reduce your overall body fat including your butt area.
However, you can make it more effective by performing exercises that focus on your legs and glutes.
They include running, cycling, swimming, dancing, walking, etc.
These workouts will target your glutes from different angles and helps in burning more calories.
And the best part is it is good for your heart and lungs as well.
Diet plays a crucial role in your weight loss journey.
Remember - Exercise alone cannot help you in losing weight without a healthy and balanced diet.
In fact, exercise and diet go hand in hand and one can’t work without the other.
Hence, both are equally important to maintain healthier body shape.
The first step is to lower your overall calorie intake.
This is because it’s way easier to avoid calories in the first place than trying to burn those extra calories.
Stay away from deep fried junk foods, carbonated sugary drinks and excess sweets.
They do not provide any nutritional value and it will be stored as excess fat by your body.
Instead, replace them with foods that burn fat effectively like those that are rich in fibre and essential nutrients.
Plus, eat protein-rich foods like lean meat, eggs, milk, yogurt, etc as they are highly nutritious and will help you in building strong muscle.
Also, have many smaller meals and healthier meals instead of having three large meals a day.
Lastly, drink plenty of water and reap its benefits.
This will not only keep you hydrated but also flush away toxins and unwanted calories from your body.
Ultimately, consuming a healthy and balanced diet will not only keep you fit but healthy as well.
frequently asked questions
What exercises are good to lift your buttocks?
Try donkey kicks, deadlifts, and kettlebell swings.
How long will it take to see results?
You should start seeing results within a few weeks (2-3 months) if you are performing glute exercises regularly and correctly.
However, results will vary from person to person as each and everyone is different.
So, it might take just a few weeks for some people, whereas for others it may take many months to years.
Will my height increase if I lose the fat off my butt?
No, but when you lose some body weight, it will reduce your overall width.
As a result, you may appear a little taller and slimmer.
Can I follow these glute exercises if I'm 14 years or younger?
Of course, you can. It doesn't matter what age you are.
Why do my knees hurt when I do squats?
It may be because you didn't stretch out or warm up before doing it.
Or you might be a beginner and haven’t worked out much in your past.
So, it will take some time to get used to it.
Can I eat meat while doing these glute exercises?
Yes, you can.
But make sure to go for lean meat as it has less fat.
the bottom line
Practising the above glute exercises along with cardio and a healthy diet will help you get the butt of your dreams.
Remember, weight loss won’t happen overnight.
It takes a lot of hard work and dedication to possess those most defined and glorious glutes.
Hence, consistency is the key here.
If you are not regular or stop exercising mid-way, then you will be back to square one.
And you have to start afresh all over again.
Therefore, try to be consistent.
For the best results, perform these exercise regularly for 3-4 times a week with a balanced diet.
Ultimately, your butt will not just be better-looking but also better performing.
So, What are you waiting for?
Without worrying much, go slip into your favourite skinny jeans or miniskirt to flaunt those shapely and sexy glutes.
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