How do I Choose the Best Buttocks Workout?

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  • Written By: Jen Silver
  • Edited By: J.T. Gale
  • Last Modified Date: 21 December 2019
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To tone your buttocks or gluteal muscles, there are several exercises you typically should practice on a regular basis. These exercises include squats, biking, spinning, Pilates, and running stairs. The best buttocks workout can be different from person to person, therefore it can be important for you to find which of these exercises is more effective for you.

Squats have long been recognized as a key element of any buttocks workout, as they build muscles in the butt, hips, and thighs. To perform a squat, set your feet about shoulder length apart and slightly bend your knees; your back should naturally be arched in this position. Shoot your hands out in front of you for balance and then lower yourself by bending your hips as if you were sitting in a chair. Push back up when your thighs are parallel to the ground.

Either spinning or riding a bicycle can be a great buttocks workout that could burn several hundred calories in under an hour. When riding a stationary bicycle, a person should usually make an effort to build a steady resistance and endurance. Spinning classes at a gym typically last 45 minutes. When spinning or riding a bicycle, you will want to make sure to bring plenty of water to stay hydrated since both exercises can produce a lot of sweat.


Pilates has long been praised as offering a low-impact, total-body workout. One of the best buttocks workout exercises for Pilates is called the pelvic curl. To perform this exercise, you will want to first lie on your back with knees bent and feet flat on the ground. As you inhale, raise your butt off the ground while pressing your feet down for support. Lift your hips first, then the lower spine and middle spine until there is a straight line from your shoulders to your hips; release as you exhale.

Stairs are a convenient way to get your butt into shape fast, because you do not need a gym or any special equipment. Climbing stairs can improve strength, flexibility, coordination, and tone the buttocks. Since stairs are such high impact, your workout typically could be finished in less than 15 minutes. For an aerobic workout, walk up a flight of stairs but don't hold the railing. Walk faster to increase your heart rate and add weights if you feel the exercise is too easy.


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