Effective Butt Workouts For Women

Women tend to have more fat in the butt than men. This helps when they are bearing children. But, as they grow older, this fat becomes stored fat. In addition, if women are gaining weight, the excess fat immediately goes to their butt and thighs.

This can be prevented or minimized with some simple butt exercises. Here are some effective yet easy to follow exercises:


Squats are one of the best butt exercises for women. It helps strengthen the thighs and shapes the butt. To do this properly, you should stand with feet shoulder-width apart. Remember to ensure that your back, as well as your shoulders, are straight. Begin by taking a deep breath.

Exhale as you slowly lower yourself down to a 90-degree angle – when your thighs are parallel to the floor. Then, inhale as you push your body to go back to the upright position. Start with 8 – 12 repetitions per set and try to complete 3 sets. Add weights and more repetitions or sets as you advance.


This is a great butt exercise for women. Not only does it tone the butt muscles but it also strengthens and firms up leg muscles. Begin by standing with your feet apart and placing your hands on your hips. Move your left leg forward until your left knee gets to a 90-degree angle. This is the lunge. Make sure that your knee is on the same line as your foot. Do not let it go over your foot. Go back to the original position and do the same thing on the other side. To prevent injury, keep your back and shoulders steady and straight. For beginners, do 3 sets of 8-12 lunges.

Hamstring Curls with Kickback

The combination of these two exercises makes this a very powerful butt exercise. The beginning position is that you should be on all fours – knees and hands on the floor. Keep your stomach tight. Raise the left leg to a 90-degree angle and feel the squeeze in your butt and thigh. Perform this kickback with hamstring curl by bringing your leg to curl towards your butt. Return to the 90-degree angle and then rest on the floor. Do the same on the other side. Repeat this for 8-12 times per set, and try to do at least 3 sets.

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