How to Tone Your Butt

Ben Greenfield,
June 23, 2010

Ask the Get-Fit Guy: How to Tone Your Butt

Q. What are the best exercises to tone my buttocks?

A. Gentleman, this may seem like more of a lady issue, but both men and women can benefit from a stronger, more functional backside--and you won’t often hear members of either sex complaining about the presence of a nicely toned butt. So here are three very effective butt-toning exercises that you can do anywhere, including the comfort of your own home.

1. Bridges: Lie on your back with both knees bent, then thrust your hips towards the sky. For added difficulty, perform bridges with just one leg, or with an exercise ball under your heels.

2. Kickouts: From a crawl position, kick out behind your body with one leg.  Perform all repetitions for one leg before switching to the other leg. Add resistance with an elastic band or Gymstick.

3. Lunges: Begin with both feet together, take one big step back behind your body with one leg, then return to your starting position. For added difficulty, hold weight or do a lunge jump rather than a step.

Check out this video to see me demonstrate each of these exercises and their more difficult variations:



Quick Tip: Work Your Butt Muscles Multiple Times Per week

Don’t just do this workout once each week. Instead, for faster butt toning, perform your butt exercises 2-3 times per week, with 3-5 sets of 10-15 reps for each!

And for more on targeting a specific body part in your workouts, check out this episode.

Buttocks image from Shutterstock