Table of Contents
Body toning and shaping, in general, is a tricky business, and targeting which specific areas to tone, shape, and reduce fat in can be even more difficult. It takes a great deal of effort and perseverance to look your best, but it’s important that you know what is realistic for your body type.
The buttock muscles are made up of the gluteus maximus muscle, the medius, and the minimus. These are pelvic muscles that sit under the skin in two pads on either side of the pelvic bone between your hips. They form part of the group known as superficial fascia or subcutaneous fat which sits just below your skin. The glutes play an important role in controlling movement throughout all activities you do during daily life, including walking up stairs or hills, running water at taps, and even sitting down. They also help with every good leg-raising exercise imaginable.
Putting aside the physical aspects of workout toning, you should also take into account your image and how you view yourself. Do not let what other people think to get in the way of feeling good about yourself. Life is too short for self-criticism or not doing things because someone else thinks that you couldn’t possibly achieve something. It’s really just a case of getting off that sofa and giving it a go.
You can never underestimate the role your mind plays in your body tone and shape. If you believe that something will happen then nine times out of ten it will happen! So make sure you are positive when stepping up to exercise with weight work or resistance bands to target these muscles specifically. You need to give them all the love and attention to build them up so you can be proud of them, not just for their appearance but also for the functional aspects. No one wants a saggy bottom!
I recommend that you focus on building your buttock muscles by doing exercises that are thought, planned, and executed carefully. There are many ways to tone-up these areas with exercises that work. You should perform varied workout routines throughout the weeks to ensure that you don’t get bored or stuck in a rut of doing similar workouts every week. This way, when one particular routine becomes too easy for you it will be time to move on to something different. Also, mix up the order of the specific butt workouts every few weeks or alternate between two totally different workouts each week. You can then focus on getting the best results by doing those butt-specific workouts that target your gluteus Maximus and, minimus medius muscles.
Many women find it difficult to target these specific areas as the buttock region is made up of such large muscle groups, as well as fat (subcutaneous) and connective tissue which makes up the fasciae covering. There are various exercises you can do to tone your muscles and reduce fat in this area, but remember: there isn’t a quick fix here! It takes time and dedication to make any visible difference and if you want to see results quickly (and don’t we all!), then this probably isn’t for you. Just be patient – it will come with time. There are many benefits to toning up the buttock area. It not only helps with functional movement but also shapes, tucks, and lifts your buttocks making them look bigger.
If you want to make the most of your workouts for this specific area then use some resistance bands or dumbbells to tone up correctly! You can achieve an amazing routine by doing different exercises that target each muscle group in different ways. For example gluteus Maximus, minimus medius muscles, and all three muscles combined through bridges and deadlifts! Follow these basic rules when performing any workout routines at home:
Be sure to work out every day if possible – You’ll get better results if you do four or five 45-60 minute sessions per week. You don’t have to work out for this long every day, however. Just make sure that you are doing some type of workout most days of the week. For example: If you can go to the gym five days a week then great! Don’t overdo it though.
You should give yourself rest days too – Once or twice a week is fine, just ensure that you are getting enough exercise on the other days so your body gets all the proper nutrients and what is not necessary for muscle growth. It is very important to try and get at least 7 hours of sleep each night if possible as this helps your muscles grow faster than normal while you sleep! Also, don’t forget about your diet! Prevention is better than cure right?
Top 10 upper butt workouts and how to do them
You already know that lunges are one of the best leg exercises to tone your butt area – but did you also know that they’re great for working out your upper glutes too? This is because when performing lunges, you not only use your legs (quadriceps and hamstrings), but you also use your hip muscles (gluteus Maximus, minimus medius, and Minimus in particular). Make sure to keep your back straight in the correct posture so no damage comes from this! A good way to strengthen the gluteal muscles is by doing a few sets of squats on a daily basis. Add more weight over time so you can get more toned results. Remember: the squats should come from your hips, not your knees!
Bridges are a great butt toning workout for both men and women as it focuses on all three gluteal muscles (Maximus, medius, and minimus) as well as the hamstrings. To do this, lie down with your back flat against a mat or gym mat then push up into a bridge by pushing through your hips until you form a straight line from head to toe. If you find that you can’t perform bridges yet because of weak lower back muscles then try doing the same exercise while lying down on an incline bench to prevent any injuries from occurring! It is highly recommended that beginners start out doing bridges with feet placed firmly on the floor before slowly pushing off with your feet while pushing up with your hands to get into position.
#3. Side Leg Lifts
This is another leg workout that’s great for toning the buttocks area due to the fact you are using all three gluteal muscles (Maximus, Medius, and Minimus). For this butt exercise, lie on your side then place your elbow under your shoulder at a 90-degree angle (so it’s like you’re propping yourself up) while putting your legs together. From here, lift them up until they form a straight line from head to toe. Ensure that when lifting up; you use the lower glutes by moving only from the hip joint area. If you find this too difficult at first then try lifting one leg at a time until you have perfected this exercise.
#4. Lunges with Leg Lifts
If you really want to tone your buttocks then why not combine glute toning exercises together to make the ultimate butt workout routine? This is a great way of doing it as you’ll be using all three gluteal muscles (Maximus, medius, and minimus) as well as your hamstrings. For this exercise, simply perform lunges as usual by stepping forward with one leg while dropping your back knee towards the floor – then from the bottom position, lift both legs straight up into a tabletop position where they form a 90-degree angle with your body. A good tip for beginners would be to start out doing this exercise with your hands on your hips so you can easily balance yourself.
#5. Side Lying Clams
This is a great butt toning workout for working out the gluteus medius muscle – which is located to the side of your buttocks! To do this, lie down on one side then bend both knees at 90 degrees while keeping them together. From here, raise your top knee up as high as you can before relaxing back down again to complete one full repetition. If starting out, it would be best to perform this exercise slowly rather than explosively as slow movements are easier to master and will help prevent any injuries from occurring. After mastering the movement without weights, try adding dumbbells by placing them under your hips for extra resistance!
#6. Donkey Kicks
This exercise is a great butt-toning workout for toning up the gluteus medius and minimus muscles as well as your hamstrings. To do this exercise, start out on all fours with your knees under your hips and hands under your shoulders. From here, lift one leg straight back behind you while keeping the knee slightly bent to form a 90-degree angle at the ankle – make sure to really squeeze those buttocks as you kick backward to tone them more effectively! In case you find this too difficult from the get-go, try starting out by raising your knee off of the floor before kicking it as high as possible. Once that becomes easier than progress to raising both legs off the floor at the same time before kicking back.
#7. Side Plank Leg Lift
This butt workout targets the gluteus medius muscle – which is located to the side of your buttocks! To do this exercise, lie on one side then prop your body up onto your elbow by putting it under your shoulder at a 90-degree angle with your legs stacked on top of each other. From here, lift one leg up as high as you can before lowering down again to complete one full repetition. For beginners, try doing this movement slowly until you have mastered coordination and balance before performing it explosively if you really want to tone those glutes. Also, make sure that when performing the movement you only use the hip muscles – not your lower back.
#8. Glute Bridge
This is a great butt workout for toning your glutes and hamstrings, which are the muscles found in the back of your thighs! With this exercise, lie on your back with your legs bent and feet flat on the floor about hip-width apart. From here, slowly lift your hips up towards the ceiling before lowering them down again to complete one full repetition – try doing at least 15 repetitions for optimal results. This movement should be performed explosively so that you use momentum to help tone those buttocks more effectively! To add an extra burn to this exercise, try holding dumbbells over your hips while performing the movement.
#9. Single-Leg Gluteal Bridge
As you probably already know, performing bridges is a great butt-toning workout that really targets your glutes! With this exercise, lie on your back with your legs bent and feet flat on the floor about hip-width apart. Next, lift one leg up as high as you can before slowly lowering it down again – make sure to squeeze those glute muscles at the top of the movement for maximum effect. If doing this exercise with only one leg is too difficult to start out with, try holding onto a chair or something similar in front of you while lifting your other foot off of the ground until you get more advanced and confident enough to perform this movement by yourself.
#10. One-Legged Bridge
Performing bridges is a great way to tone up your buttocks! In this movement, lie on your back with your legs bent and feet flat on the floor about hip-width apart. Next, lift one leg up as high as you can before slowly lowering it down to complete one full repetition – do at least 15 repetitions for maximum results and to really burn those muscles! Make sure only to use the hip muscles and not to swing your leg or use momentum – if you find yourself swinging then try slowing down the movement until you have mastered the technique.
What equipment you can use for your workout
– Resistance bands
– Chair or firmer surface for stability during movements.
How often to workout
– Perform workouts 3 times a week.
– If you need to take more days off make sure it is only 1 day and not 2 with an extra rest day on the 4th day.
– Make sure to gradually build up your workout time from 10ish minutes per session, aiming after a few months to reach 40 minutes of working out every session.
Supplements to take when working out
– Omega 3 fish oil
– Multivitamin (helps with preventing fatigue and repairing muscle tissue)
– Whey protein (optional but helps to supply more protein if needed)
– Creatine(optional but helps to supply more energy needed for high-intensity workouts)
What to eat pre-workout
– Carbs and protein(about 30 minutes before starting your workout)
What to eat post-workout
– Post-workout has a moderate carb and protein ratio, about 40 grams of carbs and about 50 grams of protein.
– About 1 hour after the workout you should eat again with these ratios as well as fruits such as oranges or any other fruit that fits into those ratios.
Foods to avoid
– Goitrogenic foods (such as broccoli and cauliflower). They interfere with thyroid function and reduce the conversion of inactive T4 thyroid hormone to active T3, resulting in fatigue.
– Foods high in preservatives (Monosodium glutamate MSG – in soy sauce, chips, and any other processed foods)
– Alcohol can interfere with muscle recovery so it is best to avoid this.
– Try not to have too much caffeine/sugar as these are stimulants and will wear out your adrenal system.
Foods you should eat
– Eggs, nuts, and seeds because they provide a good mix of omega3 fatty acids, iodine which is important for thyroid function, and selenium that helps detoxify the metals that reduce active T3 in the blood.
– Lean meats such as chicken breast or flaxseed oil – both contain the essential fatty acid alpha-linolenic acid (an omega 3) necessary for proper conversion of T4 to T3.