11 Effective Exercises to Transform Your Flat Butt

Feb 2 2020 - 5:11am

Whether you inherited it from your mother or losing weight has left you with a flat and tiny tush, you secretly may be hoping for a fuller, shapelier bottom. It's time to step up your strength-training routine. Just like hiking and running hills [1], these 11 moves will build, sculpt, and lift your glutes in no time! And here are some beauty tips to help your toned tush look even smoother [2].

Step Ups

Walking up flights of stairs is great for your tush, but stepping up onto a chair is a more effective move since the step height is greater. Make sure you're using a stable and sturdy chair that can support your weight without sliding. If a chair feels too high, use a sturdy stool or a bottom stair.

Here are some more variations of the basic step up [4].

Dumbbell Sumo Squats

Maybe squats aren't your favorite exercise, but they sure help to strengthen and tone your quads, hamstrings, glutes, and lower back. Using a set of dumbbells will not only strengthen your tush but your arms as well!

Romanian Deadlifts

This move is an oldie but a goodie when it comes to targeting your hamstrings, quads, and of course, your backside.

New to this? Then use a lighter pair of dumbbells until you get stronger — you don't want to strain your back. Already a pro? Then try doing it on just one leg.

Reverse Lunge With Bicep Curl

Grab a set of dumbbells and try this basic lunge with a boost! This move not only works your glutes, hamstrings, and quads, but it also tones your biceps.

Reverse lunges are superchallenging, and the added weight of the dumbbells increases the work.

You can easily modify this move for beginners without weights, keeping your arms by your side.

Basic Squat With Side Leg Lift

Here's a move that can help smooth out your saddlebags, also called your lower love handles. You'll definitely feel this move burning both sides of your tush at the same time.


The basic Superman exercise targets your back and backside. Make this exercise even more challenging for your tush and hamstrings by squeezing an exercise ball between your lower legs.

Lying Hamstring Curl

This move is somewhat relaxing since you're lying on your back, but you'll really feel your buns a-burnin'.

Donkey Kick With Weight

Here's an intense move that works one side at a time. You can also do it without a dumbbell.

Single Leg Bridge

Love this backside move that works the hamstrings, too.

Ball Planks With Leg Lifts

This exercise not only adds lift to your tush but will also tone your core and upper body.

Use the Treadmill

Here are three ways to use the treadmill to perk up your tush [5].

10-Minute Booty-Shaping Workout Video

Shape and lift your booty with this 10-minute, no-equipment workout video. Get ready to pulse, and feel the burn.

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