Butt Workouts and Diets

Picture of a woman doing yoga

Are There Effective Booty Workouts?

Almost every female is conscious of having an attractive booty. Many have tried various workouts, and some just give up for not achieving their booty goals. We`ll discuss some effective booty workouts that can give you that attractive booty you desire, no matter your age or body type. Rather than improve the aesthetics of the butts through surgical means, try these botty exercises.

Five Effective Butt Exercises

Sumo Squats

Squats are popular for tightening the buttocks and thighs. To perform sumo squats, keep your feet a little farther than hip distance apart, with your toes pointed out. You may choose to use a hand weight, a kettlebell, or just have your bare hands stretched out before you at chin level. Ensure your upper body is in an upright position, then bend at the knees, and push your butt back while squatting, taking a sitting posture. Your weight or hand should remain in front of you, however, close to your body. Work at your thighs being at a 90-degree angle to the floor while you do this sumo squats.

Hip Raises

This exercise particularly helps to lift the butt. To do hip raises, keep your feet hip distance apart, lie on a mat or the floor, and lift yourself slowly into a bridge position, pushing the hips up as high as you can, for about 10 seconds, while you drive through your heels.
You may repeat this 10-12 times, and increase the rounds as you get more comfortable doing it.

Donkey Kicks

To do donkey kicks, simply get on all fours, curling your toes, your feet flexed, and make your back flat. Ensure your knees are directly under your hips, while your hands are directly under your shoulders. Keep your legs at hip distance apart, and keep a 90-degree bend in the right leg during the exercise.
Now, slowly take the right heel up, as high as you can, and keep the foot flexed. Keep your left leg in a vertical alignment, and ensure your back remains flat. Hold your right heel up for some seconds, and return the knee to the mat; do this repeatedly 20-30 times on each side.

Squat Jumps

To do squat jumps, keep your feet at hip distance apart, with your toes turned out at 10 and 2 o`clock positions, and then go into a low squat with your hands to the floor, and between your feet.

After you attain this position, jump as high as you can, and land in the same position. Do this 15-20 times continuously.

Romanian Deadlift

This exercise is one of the best for the butt muscles, however, it is important that you do it properly to avoid injuries. So to do the Romanian deadlift, you need to choose a weight that`s slightly challenging for you — hand weights or barbells are just fine. So start with the hand weights or barbells in your hands, your feet some distance apart, your knees slightly bent, and your hips slightly tucked.

Lower your upper body, ensuring your chest is stuck out, and your butt stuck out also. Ensure your back is flat, and go down to about mid-shin or below the knees, then go back up in a standing upright position. You can do this 10-20 times for starters, and increase it gradually.

Daily Butt Exercises

In addition to the five butt exercises already stated, there are everyday butt exercises you can easily include in your schedule to achieve that perfect butt look that you desire. Let`s discuss four relatively easy-to-do- ones,  of the many that exist.

Do Some Sprint

Doing regular 10-15-minute jogs and sprints can be a super helpful butt exercise. Whatever distance you plan to go or time you wish to spend, ensure you do some warm up before sprinting, and try not to stretch yourself beyond your physical ability.

Go for a Walk

Picture of women going on a walkAs simple as walking seems, it has many benefits; butt exercise is one of them. Regular walks help to exercise muscles in the butts and legs. Do more as you walk: keep track of distance and time that you spend, so you can improve at it.

Take the Stairs

Using the stairs, especially going up, help to exercise your butt muscles and works as an effective complement to whatever butt exercises you are already doing. So instead of using the elevator, use the stairs.

Cycle or Do Spin Workouts

Cycle uphill, come back down and do it again and again to build your butt muscles. If you don`t get to cycle outdoors, use a stationary bike, and increase the tension on the gear to get something close to the steep feeling.

Foods that Enhance Butt Workouts

These foods will give you more agility for your workouts, and help you achieve your dream butts faster. And fortunately, they`re easy to come by.


Muscles are made of proteins; hence your glutes will find them beneficial. You could add proteins to your diet by consuming fish, low-fat yogurt, eggs, turkey, meat, soy, legumes, and other protein-rich foods.


Carbohydrates give some resistance during workouts. You might want to consider incorporating barley, leafy greens, fruits, vegetables, oats, whole grain pasta, wheat bread, and other carb sources into your diet.

Vitamins and Minerals

A picture of vitamin-rich foodsVegetables, nuts, and fruits are rich sources of vitamins and minerals. They provide energy among other benefits. You definitely need this energy for your workouts.

Healthy Fats

Moderate consumption of unsaturated fats will give you bigger and shapely butts in addition to what you benefit from your butt workouts. You might want to consider incorporating any of these into your diet: avocado, peanut butter, oily fish, olive oil, sunflower oil, canola oil, rice bran oil, fish oil, nuts, and seeds. You will find a calorie app quite helpful, or you may just consult your dietician to ensure that your calorie intake is healthy.

Some Fascinating Butt Facts

Science Has a Term for Butt Arousal

So don`t feel out of place if you are aroused by butts; you`re not alone *wink*. Science actually has a term for it — phygophilia, which simply means sexual attraction to human buttocks. So breathe, phygophilia is a thing.

Butt Size and Shape Can be Genetic

Genes and hormones have a major role to play in determining the size and shape of the buttocks. This is why you find some females with naturally attractive butts, even without doing butt workouts.

Compliments on Butt Size and Shape

Studies show that ladies enjoy compliments on their butt more than they do with other parts of their body. However, remember the need to be sensitive to people`s privacy before making such compliments.

Women with Bigger Butts May Be Smarter

Various studies, through cognitive tests, show that women with bigger butts prove to be relatively smarter than those whose butts are not as big. This may be because omega-3 fatty acids are stored in the hips and butts, and these essential acids are required for boosting cognitive health.

Melanoma Can Develop on the Butt

It does feel strange that cancer can develop on the buttocks, even though it is not exposed to the sun as other parts of the body. This clearly shows that it is important to examine the butt for blemishes, moles, and freckles just as you examine other parts of the body.

Glute Strength

The glutes, also known as butt muscles, are some of the strongest muscles in the human body.

Now That You Know…

There are workouts to do, and foods to eat to get your dream butt type. With some discipline, you can achieve that perfect botty you desire.