There are a few secrets to having a toned, firm butt.
Some of us are naturally endowed with, well, a curvier backside. But even if you are a natural hourglass or curvy-on-the-bottom body shape, you still might have to do some work to perfect your look by making your butt look smoother and firmer.
Butt-enhancing shapewear will give you immediate, effortless results that can help you feel confident and sexy whether you’re working out, hanging out in casual wear or dressing up for a formal event or work.
But when you’re on the beach or otherwise a little more exposed, you want those curves to hold up.
What will really produce results is an exercise program that focuses on strengthening your glutes, quads and hamstrings (as well as your core, and really all over). Cardio alone will not get it done! You need strength training to effectively reshape your figure, as it will help you burn fat and build muscle mass.
Reshape Your Butt in 30 Days
We put together this booty-building routine as a simple way to focus on your lower body and to create a rounder, firmer butt. Exercises that produce the best results focus on movements that require support from multiple muscle groups. This will also result in more caloric burn and sweat—making it effectively some pretty decent cardio!
You will need a set of dumbbells, a Swiss ball, a resistance band, a step and as a kettlebell if you have one (otherwise substitute with a dumbbell). The weights and resistance should be strong enough that your muscles feel very fatigued after 10 reps. Start out light if you’re not sure, but increase the weight if you’re not feeling tired after your workout (being sore the next day is a good sign!).
To do this routine, complete a circuit that includes 10-15 reps of each of these strengthening exercises. Then complete the whole circuit three times, resting for a minute or two between each round. You should be able to do the whole routine in 30 minutes or less.
6 Booty-Building Exercises
- Hold a pair of dumbbells with an overhand grip in front of your thighs, keeping your arms straight and elbows loose. Stand with your feet hip-width apart, with your knees slightly bent.
- Slowly bend at the hips, keeping your back straight, your chest and shoulders up and butt out. It can be helpful to look at a mirror to make sure you’re not bending forward at the back. Lower the weights, without changing the bend in your knees and continuing to keep your torso straight.
- How low you can bend depends on your flexibility, but stop when you can no longer lower the weights, keeping them close to your body, without bending your back (typically when your torso is about parallel with the floor).
- Squeezing your glutes, lift the weights back up until you’re in the starting position. Do 10 reps to complete the set. Since this movement uses multiple muscle groups in your legs and core, you should try to lift quite heavy.
- Holding a dumbbell in each hand at your sides, place one foot on the top of a step directly in front of you (the higher the better).
- With that foot, push your body upwards until the leg is straight; you’ll be holding all of your weight on the one foot that is on top of the step.
- Slowly lower your back leg to the ground. Without taking your foot off of the step, do 10 reps of the step-up.
- Switch to the other leg and do 10 reps again to complete one set before moving on to the next exercise.
- Single-Leg Jumps
- Balance on one foot. Bend your knee and jump as high as you can off the ground or a step.
- Land softly on the same foot, bending your knee. Keep your hips squarely behind you and try not to lean too far forward onto your toes.
- Do 10 jumps on one leg and then repeat on the other to complete one set.
- Single-Leg Hamstring Curl
- Lying flat on your back, elevate your feet by placing your heels on the middle of the Swiss ball. Press your hips up so that you are in a bridge position, with your weight on your shoulders and your hands planted firmly on the mat to help you keep balance.
- With one foot firmly planted on the ball, bend the other knee into your chest.
- Using the foot on the ball, roll the whole ball in towards your body. Extend your leg to return the ball back to starting position.
- Do 10 reps on one leg and then repeat with the other leg to complete one set.
- Kettlebell swing
- Stand with your feet hip-width apart and knees slightly bent, holding a kettlebell or heavy dumbbell in front of you with both hands.
- Bending your hips, but keeping your knees steady, lower your torso so that the kettlebell swing down between your legs. Your torso should make about a 45-degree angle with the floor.
- With your arms straight and using your glutes for power, thrust your hips upward and straighten your knees so that the momentum swings the kettlebell up until your arms are about at a 90-degree angle with the floor.
- Do 15 reps to complete a set.
- Lateral band steps
- Wrap a resistance band around your legs just above the knees. With your feet hip-width apart, lower into a squat position as if in an imaginary char. Keep your back straight and your shoulders and chest up.
- Step one foot out wide to the side and then step your other foot halfway in. Then step this same foot back out wide and the other foot halfway in to complete a rep.
- Do this 10 times to repeat a step.
Are you up for doing this booty-building challenge for 30 days? We’d love to see your results! Tag us @hourglassangel on Twitter or Instagram and use #BeTheHourglass.