Sunday, January 17, 2021

Lift, Tighten, Tone: Home Exercises to Get Your Butt in Shape


Having a slim (but curved) butt is the goal of us women the world over. But, with fast-food, busy lifestyle’s and little time to exercise, very few of us have a butt that we’re proud of.

Nobody wants to spend hours at the gym. You want exercises that you can do in the house and in your free time. The good news is that there is a range of bodyweight lift and tone butt exercises that will help you get the figure of your dreams. Here are three exercises you need to try, with basic instructions for each one.

The Hip-Lift Floor Exercise:

The hip-lift floor exercise involves raising your hips and butt off the floor while lying on your back. It is a relatively easy exercise and you can build it up as your body gets used to it.

Start by laying on your back, with your arms down by your side, knees bent and feet flat on the floor. Push your hips up off the floor, so your body is straight from your chest down to your knees. Hold for five seconds and then release. Repeat this at least 10 times. As you become more used to the exercise, increase the time that you hold the position and feel the muscles in your butt, legs and core strengthen.

The exercise is good for getting slimmer thighs and toning your butt. It can also help open up the “thigh gap”.

Cycle in the Air:

This exercise uses the cycling motion, but you’re on the floor instead. It really works the lower muscles in the butt—the ones that are usually harder to tone.

Start in the position for the hip-lift exercise and then raise your legs off the floor. Keep your knees bent and start moving them around in a circle, as if you were peddling a bike. Keep your thighs so they are at a 90 degree angle from the floor.

Squat Exercises:

Squats are one of the best exercises for lifting and toning the butt.

Start with your feet shoulder-width apart and your back straight. Put your arms straight out in front of your or just behind your head and bend your knees. Keep your back straight the whole time and avoid sticking the butt out at the back. You will feel the thighs and buttocks muscles really work.

The three exercises above are the core ones you need to lift and tone your butt. They take some practise, but are perfect for all fitness levels and needs. If you are a gym bunny, you can even do them while there. However, without the need for extra equipment, they are perfect for those who prefer to train at home.

Doing these exercises as part of your workout routine, 3 to 5 times per week, will give your butt a good healthy lift, slim down your thighs and tone up your legs. And, best of all, you can do them all at home with no need for fancy equipment.


  1. Mona

    my butt is starting tro sag and I need a way to lift it and also tone it up some. I wqould like tro get a round bum and one that looks good. Not like Nicki Minaj or anything but just a nice pert buttocks is what I am working out for in the gym. I will try to add your butt toning exercises and see if that will help me with my goals.

  2. Julia

    In my opinion squats with weights is the best way to tone your butt. I’ve been doing it for a long time, it needs abit equipment but nothing special you need to buy from a special shop.

  3. Silvi

    Great and simple exercises!
    Training at home is more pleasant than in a gym, I put on my favorite music and start working out! Every day, and it really pays off.
    I included your hip-lift exersice in my training circle.

  4. Denise S.

    I love to do the “cycle in the air” exercise! I feel all my leg muscles working not just my butt. I have a friend that has been doing them 4 times weekly for at least 10 months and her butt looks great! I can only hope to get to where she is right now! I go for 2 times weekly.

  5. danielle

    No equipment and still get results? I’m in! I don’t have time to go to the gym and I don’t have room for equipment in my home so this post was written just for me! 🙂

  6. Christine

    SQUATS, SQUATS and yet again, let me repeat myself: SQUATS.
    They made me have the bubble butt I never thought I’d have. I was as flat as a pancake before, and then I started doing 3 x 30 squats a day and now…i got junk in the trunk ahahha

    Honestly, girls, follow this advice: squats and the other exercises in the article are what you need for an awesome butt hahahaha

  7. Tracey

    These are my all time favourite strengthening and toning exercises. I love the Hip-Floor exercise and sometimes make it harder by extending one leg out and holding before lowering. This would depend on the strength of people’s core to be able to do the same.
    Squats are the best way in my opinion!

  8. Paula

    I cycle and exercise everyday when I wake up in the morning so it works as a warm up exercise and you feel fresh when you get out of the bed. I also do Squat on weekends due to busy schedule.

  9. Pamela

    There is no doubt that you can do great exercises at home without any equipment. Equipments are helpful, but not mandatory.

    I think squat is a really awesome exercise and you can do it anytime and anywhere.

    Very useful article. Thanks for sharing.

  10. lara

    Squats! Everyone hates them because they are hard work but there’s a reason for them being hard work – they hit some big muscles that will help you shed the fat and firm everything up. Thanks for the article. 🙂

  11. Jenny Hernandez

    That’s nice! I found all of them effective and my favorite is the cycle in the air. It has surely hit the right spot and I think that is the most effective for me. This website surely had reached a lot of people worldwide who wants to do something about losing weight. Thank you so much.

  12. Becca

    I feel as if squats are the best way to get that toned a big flowing butt people are looking for. These exercises will definitely be used!

  13. danielle young

    These are some of the easiest exercises I have seen! I just did a couple of each as I read along and they were easy and I think they will really be very effective for me! Thank you for sharing these with us!

  14. Karen

    I’ll have to try these. I used to do an exercise where you are on all fours and lift each leg up and to the side. Anyone know if clenches work at all? That seems like an easy exercise to do anywhere…

  15. Daisy

    The squat exercise is the most effective to me. I guess, because most of my friends told me that my butt is looking good. I really love reading and doing exercises at home because that saves me money and time.

  16. Eugenia

    True! if you no longer a teenager… you have to work hard to lift everything up, great tips, summer is here in Uk all my friends are on diet, got to share this post to help speed up things, as you said we all have busy and don’t have much time, so this should help a lot

  17. Julie

    I have always avoided shelling out the money for a gym membership and preferred to exercise on my own (I do a lot of walking and biking). These are some great exercises that anyone can do–even while relaxing in front of the TV.

    I actually learned the hip-lift exercise from my doctor when I had a back injury a few years ago. She said that if you consciously tighten your abdominal muscles while doing it, it’s extra good for your core.

    Thanks for sharing these. I especially love that they don’t require any equipment!

My name is Bella and I am a weight loss retreat leader who runs retreats around the world. Often working alongside well-known retreat leader Sophie Jones. I lost 30 pounds and have kept it off by adopting a whole food, plant-based diet. My blog posts are about how I did it. Please note I am not a medical doctor and my advice is what has worked for me and my retreat clients, try it out, maybe it will work for you too! Contact me on:

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