How to Lift and Tone the Glutes

· July 10, 2015
A healthy, balanced diet combined with physical activity can help us tone our body and remove excess fat. In addition, there are some exercises that specifically tone and life the glutes.

For women, the buttocks are a region of the body that can make us feel proud or even create a complex. Furthermore, according to some men, it’s one of the first parts of the body that they notice, or their favorite region. If you’re looking to improve the appearance of yours and tone your glutes, here are a few tips!In today’s article, we’re going to focus on how to lift and tone the glutes. Many women have the privilege of being born with a perfect derrière, while others opt for the more expensive route and have cosmetic surgery. But there are other techniques that can help you achieve the same results without digging into your wallet or using artificial procedures. With these, we’ll always have several options and suggestions for keeping our glutes toned.

What could be better than what’s natural and healthy, right?

Recommendations to improve the buttocks

Eat right

It’s often said that “you are what you eat,” and your buttocks are no exception. However, fat frequently accumulates in this region, and that’s something that many of us fight with. There are so many tempting foods out there, like sweets, chips, and snacks, but unfortunately all these delicious calories add volume in areas where we don’t want it. If we want to improve the appearance of our buttocks, it’s important to follow a healthy diet that’s rich in fruits, vegetables, whole grains, plenty of water – and little or no foods high in unhealthy fat, calories, sugars, and salt.

Besides, following a healthy diet not only helps achieve the figure we want, but it also promotes our overall well-being.

It’s worth remembering as well that it’s a good idea to eat several small meals throughout the day – small, but nutritious. It’s also recommended to eat healthy snacks every 3 hours between meals. You can choose between a serving of yogurt, a handful of nuts, fruit, low-calorie energy bars, and more.

Get exercise

It’s not impossible to perfect your glutes – if you eat right and get plenty of exercise, then you can do it! There’s no miracle. You have to make an effort and spend at least an hour a day getting some kind of exercise. All physical activity helps burn calories and tone your physique, but there are some specific exercises that work your glutes harder than others.

Exercises to firm and tone the buttocks

To tone the buttocks region effectively, it’s important to focus your exercises on the hips and glutes. Some of these exercises will also lift the buttocks and create the appearance of more volume.


This is an exercise that women can practice regularly to help shape the hips, tone our thighs, and lift and firm the buttocks. Start in a standing position with legs apart at shoulder width. Slowly lower your hips while keeping your torso straight, and make sure that, as your knees bend, they stay behind the tips of your toes. Just imagine that you’re trying to push something back with your rear end. Do three sets of fifteen repetitions (3 x 15).

2 squats


Start by standing with legs apart and parallel, with your hands on your hip. Now take a step forward and lower the body by slowly bending both knees. You’ll want to try to bend the forward knee to 90°, and the knee of the rear leg should fall just below the height of the ankle. Do three sets of fifteen repetitions, before alternating and putting the rear leg forward for another three sets.

3 lunges

“The bridge”

Lie on the floor with your knees bent and your feet flat. Raise your back off the ground by tightening the buttocks, thighs, and abdomen until you form a straight upward line between the knees and the shoulders. Do three sets of twenty repetitions.

4 liftsAbdominal inversions

For this exercise, we recommend that you lie on a mat with your body flat against the floor. Raise your hips slowly toward your stomach. This exercises your entire core and trims your waist while shaping the hips and increasing the gluteal muscles.

We hope you’ve enjoyed this article on how to tone the glutes!