How to Tone Your Butt Muscles: Top Exercises

If you’re looking to tone your butt muscles, you should implement the right set of exercises in your workout routine. Making healthy lifestyle choices is also a must.

That being said, in today’s post, I’ll try to answer some of the questions I get asked the most, such as “how to lose weight in your buttocks?”or “how to make your butt smaller?” Let’s get started, shall we?

What Can I Do to Make My Butt Bigger?

I’ll be frank with you. I couldn’t say there is a single exercise that could do that. Still, this doesn’t mean it is impossible. Nevertheless, if you’re asking how to get bigger buttocks fast without exercise, you’ll be disappointed by my answer: that cannot be done.

Building a bigger butt necessitates strength training and incorporating a range of effective gluteus maximus exercises.

Maybe your question is: how to make butt bigger in one week? That is also an unattainable goal. That is something that can be achieved in the long-term, with an adequate exercising routine and diet. Later in this article, I’ll present the most efficient exercises I have tested.

Do Squats Make Your Butt Smaller?

Do Squats Make Your Butt Smaller

This is one of the many questions I get asked (a lot). You should note that one exercise alone won’t aid you to lose weight. It’s true that squats aim at toning the gluteal muscles. Still, a healthy diet combined with physical exercise is an effective, long-term method of getting a smaller butt.

If you’re wondering how to reduce butt size, the only answer to this question is that you have to exercise regularly. Squats are effective as they engage the transverse abdominals, your abdomen, and other important muscles. Still, your body should rest between squat sets for at least 24 hours.

Doing a lot of squats can cause injury. That being said, if you want to know how to get rid of butt fat, you should start by concentrating on cardiovascular workouts and implementing exercises that target your glutes. So, do squats make your butt smaller? Yes, when combined with an appropriate exercise regime.

Top Butt and Thigh Exercises

As you probably already know, warming up before exercising is fundamental to prevent injuries and muscle pain.

Box Squat

This exercise enables you to squat to the depth you wish, and benefit from the explosive strength accomplished through the squat movement. Start in a power rack and ensure that you have a box behind you. It should be at a suitable height.

Extra tip: It would be best if the box height brought you to a parallel squat. Still, depending on your fitness level, you could train either lower or higher.

Lateral Lunges

Lateral Lunges

If you want to know how to make your hip smaller, lateral lunges are one way of achieving that. Coping with excess weight in the hip area is the primary indicator of a pear-shaped body. That’s why many of you have asked why is my butt so big or how to get a flat butt. Truth be told: genetics plays a crucial role in this aspect.

Still, this doesn’t mean there’s nothing we can do about that!

Lateral lunges target the outer thighs, the glutes, and the inner thighs. Start by placing your hands on the hips as you stand with your feet together. Keep your core tight and your back straight. Now, take a long step to your right, as you bend your knee to lower the body position. Push your butt backward and hold. Return to the original position and repeat on the other side.

Extra tip: You could consider holding dumbbells in each hand, to maximize the workload on your butt. You can do that while squatting as well.

Hip-Lift Progression

This is another fantastic exercise that tones your butt muscles. This exercise helps you relieve the tension in your lower back and tone your muscles simultaneously.

So how do you do it? As you lie on your back, your hands should be on your sides and your knees bent. Continue with lifting your hips towards the ceiling. Hold for a while and then go back to the initial position.

Extra tip: Squeeze your hamstrings and glutes as you engage in this exercise. Nevertheless, make sure you don’t overarch the spine.

Swimming Kicks with Exercise Ball

Swimming Kick with Exercise Ball

This exercise engages the glutes, the legs, and backside. It is undoubtedly one of the most effective ass exercises.

To begin with, kneel as you face the exercise ball. Your hands should be at your sides. Lean forward; your upper torso should touch the ball. As soon as you know for sure you have a stable position on the ball, start kicking back and forth with your legs.

Imagine that you’re actually swimming.

Extra tip: make sure you don’t move too vigorously as you could lose your balance.

Frog Bent

If you’re asking how to make my thigh smaller, you should know that the frog bent could be a useful movement. You’ll need a yoga mat for this exercise.

As you lie on the mat with your face up, your legs should be extended over the hips. Make sure your feet are flexed: the toes should be turned out while the heels should be brought together

Steadily bend the knees to the sides as you strengthen them back. Controlling this movement engages your inner thighs.

Glute Kickbacks

If you’re wondering how to make a butt workout burn, adding glute kickbacks is one way of doing that.

Preferably on a padded surface, start on your knees and hands. Ensure that your back remains flat as you tighten the stomach muscles to support the spine. Your leg should be bent at a 90-degree angle.

Next, lift it at about 5 inches above the floor. At first, it’s OK to lift lower than that. To optimize the toning of the butt muscles, concentrate on squeezing the glutes every time you press your foot towards the ceiling.

I hope this article has answered the question: can your butt get smaller? The short answer is – certainly! Still, remember that you should incorporate the exercises mentioned above, and have an appropriate cardio workout at least three times a week.

Additionally, working out is just a small part of the equation; what you eat is also important so make sure you don’t overlook that, either!

If you have other questions on the matter or other fitness-related topics, leave them in the comment section! Best of luck!