What should you do to firm and shape your butt? We’ve prepared a chart with the best exercises to achieve the booty of your dreams. Just watch and do them wherever you like.
No creams, pills, or massages. What really works to get a firm and shapely butt is the right exercise. But you don’t even need to go to a gym or hire a personal trainer. Amalia Panea, our fitness expert, will teach you the best exercises to target this part of your body. Just one condition: if you’ve accumulated fat in the area, reduce or eliminate refined sugar, saturated fats, and alcohol. Pastries, fried foods, and sugary drinks go straight to your hips and are the main cause of cellulite, she explains. You can do the exercises we’ll teach you on your own, at home or wherever you like. All you need is a mat and comfortable clothes, says Amalia. How often? Add three hours per week and stay as active as possible every day.
Your G.A.P. class
In gyms, glutes, abs, and legs are called GAP. It starts with a warm-up, continues with a specific toning phase, and ends with abs and stretching. Leg and glute exercises can be done standing, on a mat, or with certain equipment (thigh bands, resistance bands, balls, weights, etc.). You can do the same at home, in a park, a hotel room, by the pool, or at the beach. To make "your class" more motivating, play some dance music in the background and stay in rhythm with the exercises. At the end, some people relax to completely unwind. In this session, we’ll show you many different exercises, but you don’t have to do them all. Mix and match as you like to make the sessions more varied. Of course, always start with a warm-up and end with stretching. To make your workout more effective, burn some calories, and get your heart working, we also recommend combining both standing and floor exercises. Don’t forget to keep a water bottle nearby to drink during the session.
Warm-up. Duration: 8 to 10 min
The goal is to raise body temperature so that muscles, tendons, and joints can work without injury. There are many ways to do this: cycling, walking, brisk walking, going up and down stairs, etc. Or do a short series of exercises based on shoulder rotations, high knees, light leg bends, air kicks, and some stretching.
Aerobic phase. Duration: 20 min
When you start your glute session with standing exercises, you’re also training your heart and burning extra calories. We suggest several exercises you can mix to the beat of the music.
On the mat. Duration: 20 min
There are several ways to work your glutes on the floor. My advice is to work on all fours one day and on your side the next, to avoid fatigue or poor posture.
Hands and knees on the floor
Rest your forearms and forehead to help align your back. Always work to keep your leg tight and your foot flexed. Never arch your back during training; it’s better and more effective to lift less. Rest between each leg exercise for a few minutes.
Lying on your side
Rest your head on your arm, bend your legs toward your chest, and keep your feet flexed. Work one side first, rest a few minutes, and switch to the other.
Stretch and relax. Duration: 10 min
To finish, play soft music. We’ll stretch the muscles we’ve worked and relax the rest of the body. Don’t forget to inhale before and exhale during each stretch. Hold each stretch for about 20 seconds.
Aerobic phase
- Heels back. You can do one, two, or four reps with each leg. Start with legs apart, swing your arms back when you bring your heel to your butt, and don’t arch your back.
Do 3 sets of 8 alternate reps, with one heel, then two, then three times.
- Knees forward or sideways. Start with feet together, take a step, and lift one knee while bringing the opposite elbow forward. You can do 1 or 3 reps.
Do 3 sets of 8 reps of single knees and 3 of triple knees.
- Heels back. You can do one, two, or four reps with each leg. Start with legs apart, swing your arms back when you bring your heel to your butt, and don’t arch your back.
Do 3 sets of 8 alternate reps, with one heel, then two, then three times.
- Moving split. Start with feet together and hands on your waist. Step forward and bend your leg so your knees form 90º angles. You can increase the intensity by holding weights.
Do 3 to 4 sets of 8 alternating reps.
- Squats plus legs. With legs apart and feet parallel, do a squat and as you come up, raise one leg while keeping your back straight. You can also lift a knee instead.
Do 2 to 3 sets of 8 alternate reps.
On the mat
- On all fours
- Leg lifts. Stretch your leg and lift up and down without arching your back or touching the floor.
Do 2 to 3 sets of 8 reps.
- Bend and stretch. Bend your leg toward your chest and stretch it out in a controlled motion without kicking.
Do 2 to 3 sets of 8 reps.
- Cross and stretch. Cross one leg behind the other and stretch fully without moving your back.
Do 2 to 3 reps.
- Upward kick. Bend your leg 90º and lift up and down without changing position or arching your back.
- Lying on your side.
- Leg openings. Open your leg outward without pulling the knee toward your chest.
Do 3 sets of 8 reps.
- Hip twists. Twist your hips trying to bring one knee toward the other so the sole of the foot faces the ceiling.
- Knee to chest. Bend and stretch the knee as if pushing against a wall.
Do 3 sets of 8 reps.
- Knee to chest. Bend and stretch the knee as if pushing against a wall.
Do 3 sets of 8 reps.
- Adductors. Use this position to work the inner thighs. Place one foot in front of the leg and lift up and down without touching the floor.
Do 2 to 3 sets of 8 reps.
Stretch and relax
- Glute stretch. Cross one leg in front of the other and twist your torso toward the glute until you feel the stretch. If it’s uncomfortable, straighten the bottom leg.
- Glute stretch. Cross one leg in front of the other and twist your torso toward the glute until you feel the stretch. If it’s uncomfortable, straighten the bottom leg.
- Quadriceps stretch. They’ve also worked hard during the session. Stretch them by grabbing your foot and pulling the leg back.
- Half lotus. This is a more intense yoga stretch for the glutes. Rest one ankle over the opposite leg so the foot is outside. Keep your back straight and lean slightly forward.
- Child’s pose. Stretch your adductors and relax your back in this comfortable position. Bring your heels together, open your legs, and stretch your back.
Shower care
Complete your workout session with the following care tips:
- End your shower with cold water on your legs to activate circulation.
- Use an exfoliating product — sugar mixed with olive oil works — and take the opportunity to massage your glutes.
- Apply a generous layer of moisturizing cream and give yourself another massage.
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