How to Tone Your Glutes the Smart Way

· May 23, 2017
For firm, toned, and shapely glutes, you need a balanced diet combined with localized exercises. And don't forget to stretch and let your muscles rest between sessions. Learn more in this article!

Super skinny bodies aren’t in fashion so much anymore. Women want strong, shapely, feminine bodies, with great curves and perfect glutes. There are many ways to tone your glutes to achieve your desired body shape. Read on to find out how to tone your glutes the smart way.

Today, we’ll share 9 smart tips to use your time and effort wisely to get a firm, great-looking butt.

1. Take your time and set a goal

firm glutes

The first step towards any goal is always finding motivation. As you start to see results and improvement in an area of your body, this should help you to keep going.

In this case, it will help to measure your glutes at hips before starting. You could also take photos from different angles.

This will help you document your current measurements and what you want to get to in, for example, 6 months. You’ll be able to see your work paying off.

Read this too: How to Reduce Fat from the Thighs and Abdomen

2. What is your body type?

Some people are genetically blessed with naturally great-looking glutes. When they decide to work on them, they may see results very quickly.

However, for those of us without such luck, there’s hope. You can still get a firm and shapely behind with some work.

If you follow the advice we suggest, you may discover that it’s not all about your genes. Muscle contractions, hormonal issues, and diet will come into play as well.

3. Different exercises for your glutes and thighs

women glute exercises

There are many types of exercises out there for your glutes. But to do it the smart way, keep the following tips in mind:

  • Most glute exercises are for toning. But to increase the size of your behind, you must use more weight.
  • Always add weight gradually to avoid injury.
  • As you do the exercise, make sure you’re not overloading other parts of your body, like your back or knees.
  • Muscles need to rest in order to grow, so three sessions a week is enough.
  • Do different exercises in order to work each of the muscles that make up your glutes, like the gluteus minimus.
  • Drinking water while exercising is essential.
  • It’s also vital to breathe properly, inhaling during times of relaxation and exhaling during times of effort.

Find out more exercises for your glutes: 5 Simple Exercises For Your Glutes

4. Protein-rich foods

If you want to gain muscle, you need to make sure you eat enough high-quality protein every day.

However, don’t go overboard eating meat. You could opt for fish or eggs, as well as plant-based protein.

You can also find all kinds of vegan protein powders, whether pea, hemp, oat, rice, etc.

Having a serving of protein a half hour after exercising will be very effective.

5. Food high in healthy fats

Fat is also essential for helping to tone your glutes. Don’t worry about your weight as long as you are choosing healthy fats.

Next, we’ll highlight some of the most beneficial fats for your body. They’ll help you gain volume right where you want it:

  • Extra virgin olive oil
  • Extra virgin coconut oil
  • Avocados
  • Nuts, especially macadamia nuts
  • Seeds
  • Egg yolks
  • Ghee or clarified butter

6. Stretching

Before and after each workout session, you should properly stretch your muscles.

This is not only to avoid getting injured and help you tone your glutes.

7. Effective supplements can help to tone your glutes

supplements to tone glutes

Certain supplements can help you gain volume in the glute area more easily:

8. Watch your posture

Some people with a flatter behind should check whether their muscles are extra tight in that area. You can check by massaging your glutes. If it hurts, this may be the case.

Also, make sure to always stand and sit with good posture.

Check this article out: 6 Techniques for Better Posture

9. Specific creams

Lastly, there are certain creams out there that can help increase the size of your glutes.

However, pick high-quality creams made with natural ingredients like phytoestrogens and vegetable oils.

For any cream to be effective, you will need to use it consistently and at least once a day.

Follow these tips and you’ll get a great behind in just a few months!

Principal image courtesy of

Spiker, T. (2007). The runner’s body. Part III, The hip & thigh. Runner’s World.

Mejia, M. (2008). EXERCISE OF THE MONTH. Splash (10998306).

McEwan, M. (2009). Strong to the Core. Bicycling Australia.