Butt Workouts For Women – A Perfect Booty Awaits

butt workouts for women

Tired Of Not Getting Results? These Butt Workouts For Women Really Work. Period.

Regular physical activity is required to have a high, firm butt. This mindset to train often should be a way of life for any women that wants to be fit, desirable and sexy.

Of course, you can firm your buttocks in just a week using some quick methods and intense physical exercises but this only amounts to a “quick fix” way of developing toned muscles.

If you’re looking for long-term results you’ll need to implement the following elements into your workout routine:

  • Warm Up Exercises (required)
  • Standard Squats
  • Hip Thrusts
  • Glute Kickbacks
  • Lunges

Regular Physical Activity

One of the best ways to achieve long-lasting results would be to enroll at a gym, where a personal trainer can choose the training program with the correct exercises and the appropriate load. However, that’s a luxury for most woman and it has a monthly cost as well.

If you’re a super mom who hasn’t got enough hours in a day and you’re not keen on paying a monthly subscription, fear not. We’ve selected a range of exercises you can do at home to firm your buttocks in as little as a week.

Before starting the workout at home it is necessary to always warm up, since there is a high risk of injury: sprains or heart congestion during the exercises of the main training program. Initial warming mobilizes the whole body, preparing the muscles for physical activity.

Warm Up Exercises

The best way to prepare the body for any physical activity is outdoor travel.

If the weather is good and you have the chance to leave the house and go for a ride in the park or at a nearby stadium for 10-15 minutes, it’s worthwhile taking advantage of that option.

Running heats up the body, improving the circulatory and respiratory system. It burns fat throughout the body, including the butt and actively fights cellulite.

As you run your muscles contract and an anti-cellulite massage occurs spontaneously while subcutaneous fat cells get oxygen and nutrients, contributing to recovery.

If you don’t have the option of running outdoors, you can do warm-up exercises at home. If you have cardio equipment at home you can warm up for up to 10 minutes or alternatively you can run on the spot if you don’t have a treadmill or stationary bike.

You can even walk in place and follow this up by swinging your arms and rotating your legs. The most important thing is to heat up all parts of the body.

Simple Squats

Squats are the most effective exercises that help to firm the buttocks quickly. They must be performed every day, preferably in the morning and in the evening or in the afternoon and in the evening. Butt workouts for women are not complete without squats!

Perform your squat sets as follows:

Set 1 – Perform 15 repetitions

Set 2 – Perform another 15 repetitions but on every fifth squat you have to stay down for 20-30 seconds

Set 3 – Perform 16 repetitions

Set 4 – Perform another 16 repetitions but on every fifth squat you have to stay down for 20-30 seconds

Set 5 – Perform 16 repetitions as deeply as possible

The breaks between each set should be 30 seconds. If maintaining this rhythm at the beginning is difficult, you can increase the rest time for up to a minute but no more.

How To Do Simple Squats

Place your feet at the same width as your pelvis.

As you descend, push your butt back as far as possible like you’re trying to sit on an invisible chair.

Always ensure that your back remains straight no matter what angle your torso is in.

The knees should not protrude beyond the tips of the feet and the knees should form a 90 degree angle.

As you push yourself back up, the buttocks must be contracted as much as possible.

Squat exercises are a great way to help fight cellulite, tighten the buttocks and make the butt more pronounced and seductive.

Hip Thrusts

A wonderful exercise that can help firm the buttocks in as little as a week is the classic hip thrust. To perform this exercise you need to lie on your back (supine position) with your arms extended alongside your body.

Exhale and lift your butt from the ground. Contract the glutes as you lift.

Hold on for a few seconds and inhale, returning to the initial position.

Perform 3 sets of 10-15 repetitions. In the third set, try to stay up until you start to shake from muscle fatigue.

The rest time between each set must be 30-40 seconds which is sufficient for recovery. Perform the hip thrust exercise on the ground with a straight back.

With this exercise you will not only strengthen the buttocks but also the abdomen due to contracting the abs during the lifting of the pelvis.

Who doesn’t want some nice abs thrown in while you do these butt workouts for women?

Glute Kickbacks

Position yourself with your hands and knees on the ground, your hands shoulder-width apart and your knees level with your hips.

Exhale, bringing the leg as high as possible, then inhale, returning to the initial position.

As you raise the leg, the buttocks must remain tense and your stomach should be tucked in.

Do not round the lower back while performing this exercise.

Perform 2 sets of 30-50 repetitions for each leg. If you want to firm the buttocks more, you can increase the complexity of this move by adding appropriate weights which can be purchased at any sports stores.


Lunges are another great exercise, which help to firm the buttocks. Ideally, you should do lunges with dumbbells, which can be substituted with small plastic bottles filled with water if you aren’t too concerned with spending money.

But if there’s nothing else at hand, you can simply do the exercise using your bodyweight and increasing the number of repetitions.

The proper way to execute a lunge is as follows:

Keep the feet spaced at hip width.

Keep the back straight and your gaze horizontal.

Take a step forward with one leg and transfer the weight of the body onto that leg.

The knee of the front leg should not protrude beyond the tip of the foot and should also form a 90 degree angle.

The knee of the back leg must be as close to the floor as possible.

Keep the belly in and exhale to transfer the weight of the body back to the supporting leg as you return to the initial position.

Perform at least 10 lunges on each leg and alternating between legs with a break of no more than 30 seconds.

Aim to do 4 to 5 sets in total.

If you stay consistent with these butt workouts for women you’ll not only see results in a couple weeks but you’ll be creating long-lasting results. Your future self will thank you!