When you strap on a pair of cute heels, one of the results is going to be a sexier looking rear. Heels give your butt a lifted look and accentuate your natural curves. But you don’t have to wear heels to get that taut tush appearance. These butt workouts will actually elevate your booty so you can show off your behind anytime, anywhere.
What to Know About Butt Workouts
If you want a bigger booty, you’ll want to focus on the three muscles that make up your rear itself. For a tush that’s tight, toned, and elevated, you need to work your legs and core too.
Believe it or not, posture will also be a crucial element because the way you carry yourself determines the way you present your backside.
So here’s the gist of butt workouts for a sexy rear:
- Work your glutes and the major muscles supporting your butt and posture
- Plan to do a little work on these muscles a lot of the time
- Stick to cardio classes every other day so your body is equipped for more targeted workouts
"Building a rock-solid butt is more than just for show; it amps up your strength and stability, powering up your performance in all physical activities."
- Michael Mitchell, VP of Fitness Gold's Gym Socal
The Best Exercises for a Toned Tush
Exercise 1: Lateral Band Walks
Why this move: Much of the lift of your buttocks comes from the sides of your pelvis. This exercise targets the glutes and pelvic muscles.
What you’ll need: A lateral resistance band.
How often to do it: Step to each side 20-25 times, 3 times a day.
Caution: Keep your knees from bending in front of your toes to keep the motion focused on your butt.
Exercise 2: Curtsy Lunge with Band
Why this move: This simple move works your glutes, legs, and core to increase your stability while toning your tush.
What you’ll need: A lateral resistance band.
How often to do it: Perform 10 lunges on each side, holding each lunge for 30 seconds. Repeat 3 times.
Caution: Master the curtsy lunge before you add the resistance band or you may have bad form that reduces the impact of this move.
Exercise 3: Squats with Pulses
Why this move: Tone your abductors, quads, and calves for a lifted rear while also flexing your glutes to get a tighter backside.
What you’ll need: No equipment needed.
How often to do it: Perform 2 sets of 20-25 reps.
Caution: Don’t pulse more than an inch or two up and down. Your muscles work are toned more by small repetitive motions instead of big, sweeping moves.
Exercise 4: Glutes Bridge
Why this move: Your glutes are the focus of this classic exercise. By squeezing your cheeks as you move, you’ll seriously strength your glute muscles.
What you’ll need: No equipment needed.
How often to do it: Hold the bridge for 20-25 seconds. Perform 2 sets of 10 bridges.
Caution: Squeeze your glutes or your abs will have more of a workout than your rear.
Exercise 5: Bridge-Up with Leg Lift
Why this move: An intense version of a bridge, this move focus on whole cheek at a time while also improving your core and posture for an elevated rear.
What you’ll need: No equipment needed.
How often to do it: 3 sets of 15 reps.
Caution: Keep the foot on the floor flat so your calves don’t carry the brunt of your bodyweight.
Sexy Buns Don’t Rise Overnight
These 5 butt workouts will help you get that toned tush look you want- but elevating your rear does take time. One way to help your buns rise faster is to eat more protein. Another way is to take our free butt challenge so you stay on track to sexy!
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