Talk to me about your favorite butt-toning exercises

[Anonymous]

I'm 40, fit, not trying to lose weight. I run four days a week, and have a good routine for core strength and upper-body. Running pretty much takes care of my legs, but I've always had a flat butt and it's starting to look a little saggy as well. What do people do to combat droopy butt? I already mix in yoga, pilates, and barre, so I'm really more looking for targeted exercises than an overall workout approach. Thanks!

[Anonymous]

Squats and walking lunges

[Anonymous]

Anonymous wrote:I'm 40, fit, not trying to lose weight. I run four days a week, and have a good routine for core strength and upper-body. Running pretty much takes care of my legs, but I've always had a flat butt and it's starting to look a little saggy as well. What do people do to combat droopy butt? I already mix in yoga, pilates, and barre, so I'm really more looking for targeted exercises than an overall workout approach. Thanks!

Designate at least two days a week to butt building exercises. Lunges, deadlifts, hip abductors, weighted kickbacks. Get a booty band too.

[Anonymous]

Hip thrusts and weighted glute bridges. Plus exercise bands for activation.

[Anonymous]

Squats
Lunges (both forward and back)- don't work too well for me because of a bad knee, but they are great
Russian Kettlebell Swings
Deadlifts
Weighted front squats
Weighted back squats
Don't know what this is called, but you lay on your back and put your feet on a yoga ball. Then lift your butt and bring your knees into your chest (rolling the ball), then straighten your legs and then drop your butt to the floor. These are unbelievable for working your butt. I try to do about 3-5 sets of 10 with some rest in between each set.
One or two arm long cycle kettlebell swings
Bridges
Another one that I don't know what it's called, but you lay across a bench with your upper back/shoulders on the edge and arms straight out, butt down almost to the floor (unless you have a very long torso, you won't actully hit the floor). Then do a bridge from that position.
Mountain climbers
Bear Crawls

[Anonymous]

Buns of Steel. I used to have it on VHS. It was a brutal but effective butt workout. The 80s stylings and cheesy dialogue also provided comic relief. It's probably available on YouTube.

[Anonymous]

Squats and deadlifts.

[Anonymous]

Stairs. The stairclimber or uphill/incline walking on a treadmill if you have access to a machine. But for the love of god do.not.hold.on.or.lean.on.the.machine. Hands free. And elbows free. And forearms free.

[Anonymous]

Anonymous wrote:Hip thrusts and weighted glute bridges. Plus exercise bands for activation.

This is the correct answer. Make sure you activate first. Lots of people have dead butt syndrome from sitting so much.

[Anonymous]

Just sounds like you have flat butt genes. If running up a crap ton of hills and barre class isn’t doing it, it might not be able to be done.

-signed, someone with fat ankle and flat chested genes that a crap ton of running (literally 30 miles a week) a three times a week barre class can’t fix. But my butt looks great.

[Anonymous]

Sounds like you want to do a general butt isolation exercises. Activate, mind muscle connection and correct form are the keys to build the glutes plus you have to eat enough to support the muscle. There are a host of effective exercises already mentioned there is no shortage. I would cut back on 4x week running.

[Anonymous]

pilates. side lying.

[Anonymous]

Omg please read Glute Lab or Strong Curves, available on kindle. That guy is the fitness industry expert on building butts.

[Anonymous]

I still love Tamilee Webb’s Buns of Steel.

Laugh all you want, it’s a great butt workout and really does give you a great butt.

[Anonymous]

We had Abs of Steel too 😀