Best Exercises to Tone Your Glutes

By | April 6, 2018

nice glutes

Everybody wants to have a beautiful figure these days, but it’s a fact that everybody gets fattier with age. The fat starts depositing around the buttocks, pelvis, and thighs of women and the bellies of men. Females usually have a higher fat content than men and this rate triples after the age of 25.

This occurs because of a lower rate of oxidation of fat in women. This fat stored around the buttocks, thighs, and pelvis acts as an energy reservoir in females.

Despite this advantage, the fat gives a rounded look to the buttocks. The women’s have to compromise with their favorite dresses to hide the fat buttocks. Unfortunately, there is no cream, massage, vibrating machine, injection or pills that will help in removal of fats around the buttock region but the only option is a good workout, a healthy diet and general weight loss that will help it all.

There are excellent workouts from that will help the women getting rid of this fat deposition around the buttocks. A woman needs to have some time to work out. According to a post from, some of the exercises and workouts that will reduce the glute fat are:

*Before starting any exercise, one should always warm up with the light exercises like cardio or strength workout for 5-10 minutes.


These are among the best activities for women for reducing the glute bulging. These work on every part of the leg muscle including the butts. These help in maintaining the shape of the muscles and keep the body fit. For doing squats stand with the feet slightly more extensive than the hips, look straight ahead, pick the spot on the wall. The person needs to see on this spot during the whole squat. Now breathe in, break at your hip and push the butt back, keep the back straight and focus on keeping knees in line with the feet, squat down until hip joint is lower than the knees and stand up.

Glute Kickbacks

Kneel on the floor with arms extended, throughout the exercise the calves and hamstring should be at 90 degrees to each other. Lift the leg until hamstring comes in line with the back, return to starting position and repeat the motion with another leg.

Hip Raises

To perform this exercise, firstly lie down on the floor with knees bent and feet flat. After inhaling slowly raise the butt towards the ceiling and tighten up abs, glutes, and hamstrings during the movement. Lift the hips like a bridge and lift them for as much time as possible. Lower down the back to its original position while exhaling slowly.

Side Stepping

Stand between two stable benches of equal height and step up onto each bench without turning toward the desk, to do a sideways step. Return to the middle position and step again for another side.


It is advantageous in toning up the glutes. For performing this stand with the feet together, take a big step, bend front knee by 90 degrees, drop down back knee on the floor, lift the back heel and step the back foot forward. Come to the original position and repeat on the other side.

Not only by workouts and individual exercises, the glutes can be toned by slightly modifying the routine activities. Some of these modifications are:

  1. Taking the stairs instead of lift: By making the stairs the leg muscles and glutes are engaged to lift up the body thereby reducing the butt bulging.
  2. Walking: Walking is the best thing as it will involve the whole leg and glute muscles and will keep the fatty tissues at bay and will help in reducing the adipose fabric from all over the body. A tracker should be worn while taking a walk as it will determine the number of calories burned by the person and will help in maintaining a good routine.
  3. Cycling: It not only increases the heart rate but also helps in toning the muscles of the leg and glutes. Cycling uphill primarily works on the muscles of the glutes and thereby controlling and reducing the buttock adipose.
  4. Sprints: Sprinting only for 10-15 minutes or sprinting up to 400 meters a day will make it enough to overcome the bulging of buttocks.

The fats and adipose around the buttocks can be curbed by modifying some of the eating habits like avoiding canned and carbonated beverages, cutting the calorie intake from 500-1000 each day, cutting high-fat dietary meals and fried foods, avoiding sugar-rich foods and emphasizing on whole grains, high protein, and low-fat diet.

Along with this getting, approximately eight hours of sleep a day proves to be beneficial for reducing weight as during sleep metabolism control hormones are released which help in stabilizing the body. Hard work and healthy food are the keys for healthier torso goals.