Butt Exercises for a Firm and Toned Backside

Body Shapewear for a firm Toned Butt

Are you happy with your butt? Most of us aren't. They're too small, too big, too saggy, too flabby...this list goes on. For Women one of the worst trouble spots in their body is their butt. You try to do anything and everything to tone up your butt. But everyone does not get the desired results. That is because the only way you can get results is by getting rid of fat. To get rid of fats you have to burn more calories than you take in. The American Council on Exercise say in their Trainer Manual that fat can be burned through prolonged exercise – aerobic activity.

It is important to try to perfect your butt in a way that is not only right for your body type but also for your personal preferences. For those of you looking for a firm and toned backside here is an easy and simple exercise – The Squatting Exercise. A squat is a multi joint exercise, which is the basis for any weight-training program no matter what ever is the goal. It is a compound Exercise. A compound exercise works on more than one muscle group and it allows you to use more weight. To build lean body tissue you have to use heavier weights. If you have more lean body tissue your metabolism is higher and you will burn more calories on a regular basis.

Squat Exercises

Stand with feet shoulder-width apart. Slowly lower your body as though you are 'sitting' in a chair until your thighs are parallel with the ground. Keeping the weight in your heels, push yourself up slowly until you're back where you started. Key points: don't allow your knees to extend over your toes and keep your torso tight and erect. Do this exercise 1 or 2 times per week, 2-3 sets of 12 to 16 repetitions with medium to heavy weight.

In addition to squats the following simple exercises will support your efforts to get that firm and toned backside.


Riding a bike is great for your heart and it also targets almost every muscle in your hips, thighs and butt. On a stationary bike, alternate 3 minutes at 70-80 RPM with 2 minutes at 100-110 RPM for a calorie-blasting 30-minute workout. You can also try Spinning at the gym or riding outside. Gear up to really work your glutes! A 140-lb person burns 335 calories in 45 minutes.


Running, like walking is accessible, easy to learn, reduces stress, helps in weight loss, and it makes you feel good. Plus, it really works your butt, especially when you add a few hills to your regular running route. Sprints are another option for folks wanting to both burn more calories and tighten up the old buns. A 140-lb person burns 475 calories during a 45 minute jog.


Kickboxing was a hot item back in the day, but it's still a great workout. Controlled kicks work your hips, thighs and butt while complex combinations that include punches will target your abs to make them stronger. A 140-lb woman will burn up to 500 calories with 45 minutes of kickboxing.


Walking is easy. You can do it anywhere, anytime with no special equipment. There's no learning curve and it's something you can incorporate all day long. If you walk up hills, you can really target your glutes and, if you pick up the intensity, you'll burn some of that extra flab off your butts. A 140-lb person burns about 300 calories an hour during a brisk walk.

Some useful advice

Wear jeans or slacks that have built-in support garments that offer your butt both support and gentle shaping. They also take care of excess jiggling as well as unattractive bulges and ripples.

Climb the stairs instead of taking the elevator. Each time you use the glute muscles, you are taking a step to better your butt and improve your overall health by also working your heart aerobically.

Enjoy some romantic moments with your special someone. Amorous activities are a great way to tighten and firm your butt while allowing you to have some fun at the same time

Enjoy butt-perfecting sports and activities, such as beach volleyball, bike riding and hiking. All of these can help you get your dream butt while you enjoy time spent with friends and family.

How to Get a Ballerina's Butt - try these three exercises

The number one exercise to help tone your bottom and give you ballerina buns is one of the fundamentals of ballet called pliés. These are just simple little bends of the knees in any ballet position, but when done correctly. they engage all the muscles in your rear as well as your thighs and core muscles. To do this, place your feet in first position, heel together, toes pointed out. Pull up through your body making sure your butt is tucked under, stomach pulled in and legs pulling together. Then slowly bend your knees without lifting your heels and while maintaining your position, then slowly straighten. Repeat this 20 times.

Next it's time to do 'Eleves. These are easy toe rises. Start from first position again, heels together, toes pointed outward. Slowly rise to the balls of your feet, then slowly lower. As you do this squeeze your butt under, stomach in and legs together. You want to pull your thighs together as you lower your heels. Repeat 20 times.

Tendus are small, strong "points" essentially. With straight legs you point your foot and slide it back into position while once again squeezing your thighs and holding in your stomach and buns. Start in first position and do 20 tendus on each leg.

Run for fun and health Do You Know How to Walk? Can you chew gum at the same time? All kidding aside. For reducing obesity and weight, walk is the best and cheapest exercise. An exercise you can do anywhere you are and at anytime convenient to you. But, have you ever thought about how your are walking - are you walking correctly? If you don't know, you need help and you need it before you do serious and permanent damage to your feet! You may be thinking that you don't need any help learning how to walk but there's much more to serious walking than just putting one foot in front of the other. There is a definite advantage to having a clearcut guide of what kinds of equipment to wear or how to use your arms when you are walking. You must get the most out of your walking routine. Click for details

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