How to Have Toned Buttocks

Your buttocks can become an obsession for you, as it’s one of the body parts that most people want to keep in shape. In this article, you’ll discover how to have toned buttocks!
How to Have Toned Buttocks

Last update: 05 December, 2020

One of the goals of every athlete is to have toned buttocks. Although this is a dream that most women have, some men also want to achieve this goal and work hard for it. Yes, it isn’t an easy task, but it isn’t impossible either! Here are some secrets to achieving it.

You probably always wanted to achieve this goal but never get down to it. And when summer approaches, you want fast results. Well, we have to clarify that every exercise requires perseverance and patience. Thus, don’t worry if you can’t wear the tight swimsuit that you like so much the following summer, as we’re sure you’ll be able to do it the one after that. But don’t do anything crazy!

Below, we’ll share a simple exercise routine that can help you achieve good results. Although it’ll take some time, the results will be lasting.

You can have toned buttocks

Without even going to the gym, you can get toned buttocks. However, if you already go to the gym, you can boost your workouts with these simple home exercises. All you need to do is make an effort for 20 minutes a day! But we promise you that the results will be truly remarkable.

Although the gluteal muscles are the biggest muscles in the body, they make the least effort. Therefore, they’re one of the most difficult, albeit not impossible, to tone. Write down this simple routine, which will allow you to have near-perfect buttocks.


A man doing squats.
Without a doubt, squats are one of the most popular exercises to tone the buttocks. 

This is undoubtedly the most recognized exercise to work this body part. You shouldn’t overdo it at the beginning. In fact, you can start doing 30 and and add five more each day until you reach a reasonable number.

We advise you to do two hundred and fifty squats. However, you don’t have to do all of them in a row. You can stop for a few seconds and then keep going. If you do them this way, you’ll begin to see results in a month. Also, if you get too tired, you can lean against the wall while you continue.

Get toned buttocks with stair climbing

A woman going up stairs.
Forget the elevator, start going up and down the stairs!

Who doesn’t have stairs in their building? Forget the elevator, start going up and down the stairs! Stair climbing strengthens your upper leg muscles and works your buttocks.

Going down stairs isn’t as effective. If you live on a ground floor or don’t want your neighbors to see you going up and down stairs, buy a step ladder so you can do it at home.

Lunges for toned buttocks

A woman doing lunges.

This is another exercise that works out the buttocks a lot, due to the fact that it requires you to take longer steps than usual.

You must bend one knee when doing them. Although, for lunges to be effective (they’re even more effective than squats), your knee shouldn’t go beyond the tip of your foot.

Hip extension

A woman doing hip extensions.

Support your elbows and knees on an exercise or yoga mat as you stretch one leg back. Then, stretch the other. This exercise works out the buttocks and helps you tone them. Repeat the exercise at least fifty times a day with each of your legs and you’ll see the results sooner than you think.

Jogging for toned buttocks

A man running.
Many people prefer to jog at night.

Yes, regular jogging helps. But you can also do a more effective exercise known as high knees. It consists of running in place, without moving but elevating your knees as high as you can.

We’re going to share a quick trick to boost its effectiveness. Place your hands at abdomen level and make them bump into your knees. Although this is a tiring exercise, it yields visible and excellent results.

In short, now you know that it’s possible to have toned buttocks. This simple home routine will help you achieve your goals. Get to work! With a little effort, you’ll soon have near-perfect buttocks.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.