Exercises for a Better Butt

Butt Exercises: A Pain in the @$$

Getting a better butt Listen up ladies, you're here because you're interested in getting a better butt! This destination is strictly for you and your backside!

How to get rid of cellulite
Is your rump droopy or saggy? People often ask how to get a more toned, firmer / tighter superhero-like butt, so here's the scoop. In our opinion, through years of research and observing people try different things over the past decade, the fastest way to get your butt in shape is by doing compound movements that also target the butt, combined with a proper fat loss diet. We'll talk about the diet later.

What are the best toning exercises for butt lifting, inner thighs and back of thighs? Let's keep this as simple and easy as possible. Skip all the techno babble; No one wants to read. Just look below at the looped fitness animations that we put together for you so you can visually see how to do these exercises. Keep in mind these are butt workouts for women, as well as for guys.

Butt Workouts From Home

Home Exercises for both Men and Women

Butt Workouts with Fitness Ball

Exercises for both Male and Female

Brazilian Butt Sculpter

Targets: Abs, shoulders, glutes, triceps, legs

This helps you get a firm butt, along with toned abs and thighs.

• Lie face down on the ball with the palms of your hand firmly placed on the floor. Keep your back flat and toes to the floor, with your legs placed 3 feet apart.
• Lift your legs by squeezing your glutes.
• Hold your legs up for 1 count
• Bring your feet together and lower.
• Do 15 reps

Ball Run

Targets: Glutes, abs, quads, biceps

• Sit on ball with your back straight and feet on the floor, with a dumbbell in each hand. Keep your elbows bent and palms in.
• Lift your right foot off the floor 6 inches; keeping your knee bent, back straight.
• Return to starting position and switch sides.
• Do 15 reps.

Carving Curl

Targets: Glutes, Hamstrings

• Lay facedown on the floor with head on folded arms.
• Squeeze a 1-pound dumbbell or rolled-up towel behind bent left knee.
• Lift bent left leg off of the floor; then return to starting position.
• Do 20 reps for each side

Bend and Extend

Targets: Glutes and Hamstrings

• In front of a chair bend over and place your left hand on the seat with your right forearm laying across the back of the chair. You want your forearm to be elongated across the length of the back of the chair.
• Extend your left leg in the air behind you. Foot flexed.
• Lift and lower left leg 10 times (pulsing). Keep left leg lifted, bend and extend the knee 10 times.
• Trace 5 clockwise and 5 counterclockwise circles with your left leg.
• Hold for 5 counts.
• Switch sides and repeat.

Swaying Bridge

Targets: Glutes, Hamstrings

• Lie on your back, with knees bent, feet flexed with heels on the floor. Your heels need to be slightly wider than your width. Keep your arms down by your sides.
• Lift hips until the body forms a line from the rib cage to the knees. Your bra strap should remain on the floor. Lower.
• Do 10 reps.
• Lift hips and this time sway your hips from left to right, squeezing the glutes. Do 20 reps.
• With hips lifted do 20 pulses (moving your hips up and down about an inch.)

Any of these exercises are great alternatives to weight lifting that specifically target butt reduction, or fat reduction in the butt, inner and back of thighs. You may also lose some weight in the love handles area, but these techniques don't specifically target that area of the body.