Exercises for a Slimmer Buttocks Area

Exercises for a Slimmer Buttocks Area

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Slimming buttocks exercises can be done anywhere, without the use of expensive gym equipment.

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A source of pride for some and embarrassment for others, the buttocks are a powerful muscle group that help support the back and legs. Though walking, running and cycling will all affect the buttocks, targeting the buttocks and hips with specific exercises may help speed up the toning process to help develop a backside anyone can be proud of.

Watch the Clock

To strengthen the buttocks, as well as the thighs, hamstrings and quads, do a series of clock lunges. Place your hands on your hips and lunge forward with your right leg, bending so that your right knee hovers over your right ankle. Return your leg back to standing and repeat, lunging forward 10 times before switching to your left side. Keep your upper body steady, holding your neck up straight with your gaze facing ahead.

Don't Know Squat

Squats are a powerful buttocks strengthener that will also put a burn in your quads. With your feet shoulder-width apart and slightly turned out from your body, bend your knees, shift your butt back and squat down as if you were sitting in a chair. Your thighs should be parallel to the floor. Place your hands behind your head and keep your chest lifted, shoulders down your back. Hold as long as you can, keeping your spine in a neutral position.

Stair Affair

Getting your heart rate up with some cardiovascular exercise will help facilitate weight loss. Stair runs will burn calories while also toning your backside. "Cosmopolitan Magazine" recommends finding a staircase and running up stairs one step at a time, then switching to two steps at a time and then three until you reach the top of the staircase. To add challenge, hold a medicine ball or other weight. You can also wear ankle weights.

Hips Don't Lie

Exercising your hips will contribute to a slimmer buttocks area. To do external hip raises, grab a resistance band and loop it around your ankles. Lie on your right side, using a mat for cushioning. Support your head and upper body by leaving your upper arm on the floor and propping yourself up with your right hand and forearm. Flex your feet, straighten your legs and lift your top leg up to hip height, toes facing the floor. Lift higher than hip height so that you work against the band, then return to hip height. Repeat 20 times, then switch legs.

Cardio Is King

If weight loss is part of your goal, incorporate cardiovascular exercise into your exercise routine. Try focusing on cardio activities that also activate the glutes, such as running, cycling or step-up aerobics. Even jumping on a trampoline can offer cardiovascular and butt-strengthening benefits, according to Personal Training SF. For long lasting, healthy weight loss, the Centers for Disease Control and Prevention recommends 60 to 90 minutes of moderately intense physical activity, done most days of the week.


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