By gaining weight, men and women can take the appearance of a “pear”, fat coming to rest on the thighs and hips. Best Exercise To Reduce Hips And Buttocks.

To reduce the size of your hips, you will need to burn these fats and strengthen the underlying muscles.

Follow these recommendations and best exercise to reduce hips and buttocks. It will only be a matter of days or even weeks to refine your hips.


16 Best Exercise To Reduce Hips And Buttocks

Part- 1
Burn Fat

1 – Go For a run

Remember, you can not choose where to burn these fats.

If you are overweight on your hips and thighs, to get rid of it, you will have to burn fat all over your body.

If you can keep a cardio training pace high enough, then running 20 to 30 minutes 3 times a week is the best way to burn fat.

2 -Go for mountain walks

Swimming or cycling for results on the lower body. These exercises will work your legs, but will also be easier for your joints.

Increase your exercise time from 30 to 45 minutes for the lower body.

Must Read –

  • 15 Tips For Low Carb Low Fat Diet Success
  • The Secret of How to Lose Thigh Fat for Men?
  • Five Reasons Why People Like Military Diet Vegan

3 – Climb the stairs

Climbing stairs requires the flexor muscles of your hips, quads and lower abdominals.

Add 2 to 5 minutes of runs to climb the stairs or 5 to 10 minutes, if you choose to walk up, all 3 times a week.

Source of image:

4- Jump rope

If your back and your joints are fit for this exercise, skipping the rope for 5 to 10 minutes can burn up to 500 calories a week.

Alternate: jump with feet together or one foot on the other.

Source of image: .com

Read Related –

  • Meghan Trainor Weight Loss- The Real-life Secret
  • What Exercise Burns the Most Belly Fat

Exercises For Hips and Thighs

Part – 2
Firming her hips

How to lose buttocks and thigh fat in a week?

5 – Make hip bridges

Dress for the occasion, shoes, and sportswear and lie on a small exercise mat. Bend your knees and keep your feet at the width of your hips.

  • Concentrate on keeping your spine straight. Contract the muscles of your stomach.
  • Raise your hips until you form a plank from your shoulders to your knees.
  • Keep the position for 3 seconds and slowly descend to the ground.
  • Repeat 10 to 20 times.
  • Hold the position on the last move. Descend your hips slightly, about 2.5 cm and go up. Do this for 1 minute. Then lower your hips.

Exercise For Hips Enlargement

6- Do some squats

Hold the legs apart and folded. Contract your abs and put all your weight on your heels.

  • Take the sitting position, as if you were in a chair.
  • Your knees should not hide your toes. Stand aside and check posture by looking at yourself in a mirror.
  • Keep the position for 3 seconds at the lowest possible point.
  • Tap on your heels and pull up to get up.
  • Repeat 10 to 20 time

Exercise to Reduce Hips and Thighs With Pictures

7- Make “bows”

“Reverence” is a modified “squat” on one leg. This requires extra effort on the requested hip.

  • Put yourself in position with your feet at the width of your hips.
  • Place your right foot behind the left, as if you were going to bow to Her Majesty the Queen.
  • Fold both knees and squat. Try to bring your right knee as close to the ground as possible.
  • Contract your muscles and keep your back straight. You should not swing forward.
  • Repeat 10 to 20 times for each leg.

8 – Take steps aside

Find a strong elastic band and place it around your knees.

  • When you step aside, the elastic must resist.
  • Take a step to the right as wide as possible.
  • Bring your left leg to the right slowly.
  • Take steps aside, about 10 steps.
  • Do the same thing in the other direction, with the left leg.
  • Repeat between 20 and 40 steps in each direction.

5- Do these exercises every other day. Do them when you do the secondary exercises. Give yourself a day off between muscle-building exercises.

How to Reduce Buttocks and Thighs at Home

3 Center the work on the hips

9- Pilate gym

1 – Do some secondary exercises, such as Pilate gym, the days you do muscle-building exercises.

These sets of exercises allow you to work right and left hip, in isolation, as much as the abductor and adductor muscles inside and outside of the thighs.

10- Lie on your left side on your exercise mat

Be as straight as possible.

Then lift your legs and take them to the other bottom edge of the carpet
By taking a pike position, you will reduce pressure on your lower back while your muscles are forming.

Read- 32 Foods That Burn Belly Fat Fast- You Should Eat

11 – Stretch your right foot

Lift your leg up to your hip and take a break. Go back down slowly.
Repeat 20 times.

  • Place your hand in front of your body for more stability.
  • Throughout the entire series of this exercise, keep your hips aligned.

12 – Swing your hips back and forth

Choose the amplitude that allows you to keep your hips well in line with each other and your stomach contracted. Repeat 20 times.

13 – Raise your right leg

Then lift your left leg towards the right leg. Lower the left leg to the ground. Repeat 20 times.

14 – Bend your knees and bring them to the hips

Bend your knees and bring them to the hips, lined up on the floor.

Open and close your right knee, like a “shell”, keeping your ankles against each other. Repeat this exercise 20 times.

15 – Make this “shell” higher

Lift your feet, but leave your knees on the ground. Raise your right knee while you keep your feet up and go down slowly.

  • Repeat 20 times.

16- Fetal Position

Put yourself in the “child’s” or “fetal” position. Then do the same series on the other side.


  • After each set of exercises, stretch.
  • Stretch each hip by doing the “4”. Bend your right leg and put your foot inside the left knee and tighten your left leg. Hold 30 seconds and reverse.
  • Stretch your hip flexor muscles. Stretch your right leg by placing your hand towards the inside of your thigh, towards your ankle. Hold the position 30 seconds and change legs.

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Doing leg exercises at home is probably a lot easier than you realize. You don’t need a leg press machine or a stair climber or a squat bar to fire up those lower-body muscles. All you need is your bodyweight, maybe a chair, and the motivation to put some burn in your quads, hamstrings, glutes, calves, and inner thighs. Oh, and this list of 13 no-equipment leg exercises that you can do anywhere, anytime.

It probably comes as no surprise that having strong legs can take you far. Even if you’re not training for a race or working toward any other specific athletic goal, you need legs that are strong enough to literally carry you through life. Everything from walking up a flight of stairs to lifting your heavy laundry bag is easier when you can put some leg muscle behind it. Luckily, effective leg exercises don’t have to be complicated and they don’t even require a gym membership. There are plenty of bodyweight leg exercises you can add to your workout routine to get stronger—and work toward any bigger strength and performance goals you may have too.

“Bodyweight exercises are realistic and functional, meaning that they help us strengthen our muscles that we use in our daily lives,” Jess Sims, a NASM-certified personal trainer at the Fhitting Room and Shadowbox in New York City, tells SELF. “For example, when we squat we are essentially sitting down into an imaginary chair, which will help improve our posture when we actually sit in a chair. When we stand up from a squat, we drive through our heels and brace our core—we are essentially building great habits that translate into our lives outside the gym.”

Bodyweight leg exercises are also valuable for learning proper form before you add weights to certain moves. “We shouldn’t be using weights until we’ve mastered basic lunge, hinge, and squat movements without weights,” Sims says. Another bonus of bodyweight moves? “You have your body all the time and it’s free to use, so you can do exercises anywhere and at anytime!” The best leg workouts are the ones you’ll actually do, right? So if you’ve got an arsenal of moves that you can literally do anywhere, there’s a better chance you’ll fit them into your routine.

The bodyweight leg exercises below will help you build strength while also prepping your body to do more complex moves with weights. Give them a try and embrace the burn.

5 BodySpace Leg Workouts For Women

Crave quad definition, head-turning glutes, and calves that look great no matter how many inches of heel your shoes have? Then you need to do some leg workouts, sister! When you add leg training to your workout regimen, you’ll see increased strength, better athleticism, enhanced muscle definition, and curves where you’ve always wanted them.

Not sure which lifts, rep ranges, or training split will provide the best outcome? You’re in luck! We’ve rounded up the best leg workouts from some amazing women on BodySpace. They’re all unique, but they have one thing in common: They deliver serious lower-body results!

1. Danielle Beausoleil

“Great legs can’t be bought—they have to be earned,” says competitor Danielle Beausoleil. Over the years, she’s seen such great results from leg training that it’s become her favorite workout of the week.

Before getting into her actual workout, Beausoleil recommends a solid warm-up. “A warm-up doesn’t have to mean burning energy on cardio machines,” she says. “Executing controlled leg exercises at a slower pace is a great way to warm up the muscles.”

Beausoleil’s workout routine hits the legs from a number of different angles, making sure no muscle fibers go untouched. “The exercises should be done slowly and smoothly. It should take you 2-3 seconds to raise the weight, and then 2-3 seconds to lower it back down,” she says.

Beausoleil also incorporates high-volume training into her routine with high-rep sumo squats. “Training this way can help women looking to shave off extra fat while sculpting the perfect legs. It’s a great way to increase muscular endurance and burn calories.”

After her workout, Beausoleil recommends 5-10 minutes of stretching or cardio training. “Doing a cool-down will help decrease the lactic acid build-up, reducing soreness,” she says.

Danielle Beausoleil’s Leg-Crushing Workout 1 Leg Extensions Superset with Lying Leg Curl 4 sets, 15-20 Reps ((3-4 sets))+ 5 more exercises

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2. Elissa Martis

Physical therapist and figure competitor Elissa Martis firmly believes in the power of flexibility. “It’s important to stretch and warm up before training to increase blood flow to the muscles,” she says. To start her own workouts, Martis stretches and foam rolls her quadriceps, hamstrings, piriformis, IT band, and hip flexors.

During her workouts, Martis likes to keep her heart rate up by utilizing supersets and short rest periods. “Keep the weight manageable,” she advises, “and time your periods short for a greater anaerobic effect.”

Elissa’s Superset Leg Smash 1 4 sets, 8-10 Reps+ 8 more exercises

  • Instructional Videos
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  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you’re doing each workout correctly the first time, every time.

3. Jessica Tarnawski

MuscleTech athlete Jessica Tarnawski likes to complete two leg days during the week. The first one—listed below—is more extensive than the second.

“Pay attention to your rest times and stay true to them,” Tarnawski advises. “I’ve noticed the biggest difference in my training results when I’m limiting my rest.”

She also suggests you stay focused on the exercises you’re doing. “It’s easy to let your mind wander away from the actual muscle contraction taking place, but maintaining that mind-muscle connection is a must.”

Jessica’s Thigh-Sculpting Workout 1 1 set, 20 Reps + 15 more exercises

  • Instructional Videos
  • Don’t risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you’re doing each workout correctly the first time, every time.

4. Katie Miller

Personal trainer Katie Miller also trains her legs twice per week. One day is heavy, while the other is more focused on glute isolation. “I never train with max weights, but I do lift moderately heavy, especially on my heavy leg day,” she explains.

Along with lifting heavy, Miller says proper form and mind-muscle connection is crucial to success. “Slow down the movements and think about each part of the muscle you are trying to work,” she recommends.

Miller also says to pay attention to which parts of your legs need the most improvements. “My quads grow too fast, so I don’t include any leg extensions,” she explains. “Instead, I do more hamstring- and glute-dominant exercises.”

For cardio, Miller recommends that you move it to a day that’s less heavy. This ensures you have maximum amounts of energy to really push yourself hard, allowing those weaker muscles to develop at a faster rate.

Katie’s Heavy Leg Day 1 Barbell Squat Set 1: 15 reps at 95 pounds Set 2: 12 reps at 115 pounds Set 3: 10 reps at 135 pounds Set 4: 8 reps at 155 pounds Set 5: 10 reps at 135 pounds Set 6: 12 reps at 115 pounds Set 7: 15 reps at 95 pounds 7 sets, 15,12,10,8,10,12,15 Reps + 5 more exercises

  • Instructional Videos
  • Don’t risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you’re doing each workout correctly the first time, every time.

5. Lindsay Cappotelli

“If you want tight and toned legs, don’t be afraid to lift heavy with lower reps,” says personal trainer and MuscleTech athlete Lindsay Cappotelli.

“I like to do my heavy, compound movements like squats at the beginning of my workout when I’m feeling the most fresh,” she says. “Just make sure that you warm up by increasing the weight over 3-4 sets until you get to a weight that’s challenging enough for the desired working rep range.”

She also recommends glute activation drills as part of your warm-up to help ensure you recruit them during heavier lifts. Some of her suggestions include bodyweight glute bridges, side-lying clams, and band walks.

Lindsay’s Booty-Building Workout 1 3 sets, 5-8 Reps + 7 more exercises

  • Instructional Videos
  • Don’t risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you’re doing each workout correctly the first time, every time.

Strength Training For Women: 30-Minute Leg Day Workout

Strength train your way to strong, sculpted legs, thighs and glutes with this full-length, 30-Minute Leg Day Workout video! Leg workouts are part of my training routine 2-3 days a week, and I love circuit-based, lower body strength training in the form of squats, lunges and deadlifts.

*If you’re having trouble seeing the Leg Day Workout Video above, try turning off or pausing your ad-blocker. If you prefer, you can also view this strength training workout on YouTube here.

I’ve said it before and I’ll say it again — we LOVE leg day around here. As a matter of fact, my most popular workout on Pinterest for over a year, was this Gym-Based Leg Day Workout! Leg workouts for women are kind of our speciality around here!

While I still do that leg day workout at the gym, it’s important to know that you don’t need a squat rack and leg press machine to weight train. All you need for this 30-Minute Leg Day Workout is a set of dumbbells.

Bonus — using dumbbells or free weights engages your small, stabilizing muscles in ways that gym equipment typically doesn’t. Try performing a single leg deadlift, pictured below, with a dumbbell in each hand; hello core and balance.

I personally love having these power block adjustable dumbbells {adjustable from 5-50 lbs} as part of my home gym so I can challenge myself to go heavy on leg day.

Leg Day FAQs:

How often should I do leg workouts? This depends on what the rest of your training routine looks like. I personally focus on lower body workouts 1-2 days a week. As a group fitness instructor the majority of my workouts tend to be total body workouts, but I love split training muscle groups when I can.

What’s important to note is that lifting weights builds muscle by breaking down the muscle that already exists. So you want to make sure to give your muscles time to recover after a workout.

How heavy of weights should I lift when strength training? Go heavy! I’m using 10 lb dumbbells in this workout video. With my extra baby bump weight 10 lb dumbbells are currently challenging for me, but if I wasn’t pregnant I’d be reaching for 15 lb dumbbells. That being said, if you’re a beginner or recovering from an injury, you always can drop the weights and use just your body weight. You’ll still challenge your leg muscles!

The goal of this leg day workout is to work your lower body muscles to fatigue. So if you get to the last few reps, and you’re not struggling to complete them, that’s a sign you need to pick up heavier weights next time!

Why are leg workouts for women so important?

Leg workouts are important for EVERYONE, but I especially love them for women {especially those still building confidence in the gym}. This is because women tend to be relatively stronger in their lower bodies than their upper bodies {NCBI} and so leg workouts can feel really empowering! Leg workouts are also really effective because they’re hitting multiple large muscle groups, meaning you get major calorie-burn for your buck.

Is this leg workout pregnancy-friendly? YES — with the note that every body, and pregnancy, is different. Of course you should be cleared by your doctor or midwife for exercise. But you know your body best; modify and take breaks as needed. I personally dropped my weights several times throughout this workout and performed the leg exercises with just my bodyweight {and added baby weight}.

I filmed a Facebook Live video which you can find in this post explaining a couple ways you can know if an exercise is still safe for you to do as your pregnancy progresses. If you have any concerns, or if you’re starting a fitness program for the first time, please consult your doctor or midwife.

Strength Training for Women: 30-Minute Leg Day Workout

This 30-Minute Leg Day Workout is ALL LEGS and ALL STRENGTH TRAINING. Leg workouts are great for overall strength training, because they engage one of your biggest muscle groups, meaning you get major calorie-burn for your buck! You’ll use a set of dumbbells to challenge your entire lower body. Targeting your glutes, hamstrings, quads, calves and core.

The goal is to fatigue and break down the lower body muscles to build strong, lean legs.

EQUIPMENT: Medium-to-heavy dumbbells, or a set of both medium and heavy dumbbells. I’m personally using 10 lb dumbbells for this workout video and would suggest 8-20 lb dumbbells depending on your fitness level.

INSTRUCTIONS: Follow along with the leg day workout video at the top of this post. This lower body workout consists of 4 circuits — squats, lunges, deadlifts, sumo squats.

Each circuit targets a specific lower body muscle group:

  • Circuit 1: Lunges — target quads and glutes
  • Circuit 2: Squats — targets quads, hamstrings and glutes
  • Circuit 3: Deadlifts — target hamstrings and glutes
  • Circuit 4: Sumo Squats — target quads, hamstrings and glutes AND have an extra bonus of incorporating the adductors or inner thighs

These circuits consists of 3 lower body strength exercises. You’ll perform approximately 10-12 repetitions per exercise, and repeat each circuit x 2 sets to close it out before moving onto the next circuit.

I’ll be sweating with you through each rep and giving you proper form and motivation along the way!

These are the 12 leg day exercises if you want to screenshot the workout:

Circuit 1: Lunges

  1. Static Lunges {right first set, left second set}
  2. Front + Back Lunges {right first set, left second set}
  3. 4 Pulse Reverse Lunge + 4 Pulse 80/20 Squat

X2 Sets

Circuit 2: Squats

  1. 1.5 Squats
  2. Squat Hold + Pulse
  3. Squat + Calf Raise

X2 Sets

Circuit 3: Deadlifts

  1. Single Leg Deadlift {right first set, left second set}
  2. Tap Back + High Pull {right first set, left second set}
  3. Deadlift Squat

X2 Sets

Circuit 4: Sumo Squats

  1. Sumo Squat + Heel Lift
  2. Sumo Squat Hold + Heels In Walk
  3. Single Tempo Sumo Squats

X2 Sets

If you prefer more workouts you can screenshot versus full-length workout videos you’d also like:

  • 6 Best Booty Building Exercises for Women
  • Lower Body Dumbbell Strength Workout
  • 12 Squat Variations

Pin this 30-Minute Strength Training For Women: Lower Body Workout Video

This post does include affiliate links and I do earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.

How to Fix a Flat Butt

A flat butt can be caused by a number of lifestyle factors, including sedentary jobs or activities that require you to sit for extended periods. As you age, your butt may flatten and lose shape due to lower amounts of fat in the buttocks.

You may wish to both get in shape and add shape to your derriere, not only to improve your appearance, but also to enhance your overall well-being. In fact, strong gluteal muscles can help you develop better posture, increase mobility, and avoid injury.

You may even enhance your athletic performance.

Conditions that cause a flat butt

Dormant butt syndrome is a condition that occurs when your gluteal muscles are too weak and your hip flexors are too tight. This means they aren’t working as efficiently as they should.

Often this happens from sitting for too long, sleeping in the fetal position, and repetitive activities. Lack of exercise can also contribute to dormant butt syndrome.

This puts excess pressure and strain on other parts of your body. It can cause pain in your back, hips, and knees, especially when you exercise. This condition may lead to hamstring and knee injuries.

Exercises that work your glute muscles

There are lots of exercises that you can do to get a more rounded, perky butt. Be consistent with your workouts in order to see results. Feel free to modify these exercises and do any variations that suit your individual needs.

Start slowly and gradually build up the intensity and duration of your workouts in order to avoid injury. Here are some exercises to get you started.

1. Squats

To do this:

  1. Stand with your feet hip distance apart with your toes slightly turned out to the side.
  2. Bend your knees to drop your hips back as though you’re sitting into a chair.
  3. Lift back up to standing and engage your glute muscles at the top position.
  4. Continue this movement for one minute.
  5. Then hold the squat position and pulse up and down for 20 seconds.
  6. After this, hold the squat position for 20 seconds.
  7. Repeat this sequence up to 3 times.


  • Gaze straight ahead.
  • Keep your chest lifted and your spine straight.
  • Press your knees out to the side when you lower down.
  • Keep your feet flat on the floor and press into your heels.
  • Increase the difficulty by holding weights.
  • gluteal muscles
  • hips
  • quadriceps
  • hamstrings

Muscles worked:

2. Lunge presses

  1. Come into a high lunge position with your right leg forward and your left leg back.
  2. Keep your back heel lifted throughout the exercise.
  3. Slowly straighten your right leg to come up to standing.
  4. Engage your muscles at the top.
  5. Use your glute muscles to lower back down into the lunge position.
  6. Continue this movement for one minute.
  7. Then stay in the lunge position and pulse up and down for 15 seconds.
  8. Repeat on the opposite side.

  • Keep your chest lifted.
  • Press into the heel of your front foot.
  • Make sure your front knee doesn’t extend past your ankle.
  • Focus on your front leg throughout the exercise.
  • Don’t let your back knee touch the ground in the lunge position.
  • Use dumbbells to increase the intensity.
  • abdominals
  • gluteal muscles
  • quadriceps
  • hamstrings

3. Fire hydrant lifts

  1. Come into a tabletop position.
  2. Keep your body stable and still as you lift your right leg at a 90-degree angle away from the body.
  3. Keep your knee bent during the movement.
  4. Slowly lower it back down to the starting position, keeping your knee from touching the floor.
  5. Do 1 to 3 sets of 10 to 18 repetitions on each side.
  • Press evenly into your hands and knees.
  • Allow your body to be still so that it’s an isolated movement.
  • Keep your torso straight and your hips level.
  • Keep a slight bend in your elbows.
  • To increase the difficulty, extend your leg out straight when it’s lifted.
  • abdominals
  • gluteal muscles
  • back muscles
  • hamstrings

4. Leg lifts

  1. Come into a tabletop or plank position.
  2. Extend your right leg straight back and point your toes.
  3. Lower your leg down so it almost touches the floor and then lift it up.
  4. Continue this movement for one minute.
  5. Then do the other side.
  • Balance your weight evenly between your hands and grounded foot.
  • Keep the rest of your body still as you move your leg.
  • Add ankle weights to increase the difficulty.
  • Engage your glutes as you lift your leg.
  • abdominals
  • gluteal muscles
  • quadriceps
  • back muscles

5. Bridge presses

  1. Lie down on your back with your knees bent and your arms alongside your body, palms facing down.
  2. Slowly lift your hips up and engage your glutes at the top.
  3. Then lift onto the tips of your toes.
  4. Bring your heels back down to the floor.
  5. Carefully lower your hips back down.
  6. Continue this movement for one minute.
  7. Then hold your hips at the top and bring your knees together and apart.
  8. Do this for 15 seconds.
  9. Come back to center and release back down.
  • Keep your neck aligned with your spine.
  • Keep your feet flat on the floor to make it easier.
  • Move your body up and down gently and with control.
  • abdominals
  • gluteal muscles
  • hamstrings
  • erector spinae

6. Single-leg deadlifts

  • This is an advanced exercise, so use your own judgment about whether it’s right for you.
  • Practicing good form is critical in reducing injury and ensuring your body benefits from the exercise.
  • Be sure to consult your healthcare provider before starting any new workout program.
  1. Hold a dumbbell in each hand and stand on your right leg.
  2. Slowly bend at the hip and lift your left leg behind you.
  3. Lower the weights until your torso is parallel to the floor.
  4. Use your supporting leg to return to standing.
  5. Squeeze your glutes and tuck your hips under as you come up.
  6. Continue this movement for one minute.
  7. Then do it on the opposite side.
  • Keep your chest lifted and your shoulders back.
  • Keep your standing leg slightly bent.
  • Do this exercise with no weights to make it easier.
  • Keep your lifted leg bent the whole time to make it easier.
  • gluteal muscles
  • adductor magnus
  • hips
  • hamstrings

7. Reclining side leg exercises

  1. Lie on your right side with both hands on the floor for support and both legs extended and stacked on top of each other.
  2. Slowly lift your left leg up as high as it will go, pausing at the top.
  3. With control, lower it back down.
  4. Just before it touches the bottom leg, raise it again.
  5. Continue this movement for one minute.
  6. Then, with your leg lifted, do variations such as small circles in both directions, pulses up and down, and pulses forward and backward.
  7. Do each variation for 30 seconds.
  8. Then keep your left leg lifted slightly and bend your knee to bring it in toward your chest and extend it back out again.
  9. Do this for 30 seconds.

10. Repeat the sequence on the opposite side.

  • Keep your hips stacked so you’re not bringing your weight forward or backward.
  • Engage your glute muscles during the exercise.
  • Keep your chest lifted and open.
  • Point your toes.
  • abdominals
  • hip muscles
  • gluteal muscles
  • thighs

Add variety to your workout

There are more reasons to add shape to your butt than aesthetic ones. It’s important to maintain a healthy physique that can improve your range of motion, flexibility, and strength.

Try adding uphill walking, stair climbing, or sprinting to your workout routine to further define your butt and build your cardio workout.

Training your muscles takes time. Aim for improvement instead of drastic or unrealistic results. Be consistent and patient and remember to include a healthy diet as part of your plan.

In the olden times, men look for women with great shapes not only because they find it sexy, but also because it means a woman is more capable of undergoing a healthy pregnancy and childbirth.

Aside from wide hips, shapely bodies also need round and big posteriors. Even today, having a flat behind is annoying, not to mention, embarrassing and so not sexy.

But if you have a flat butt, what can you do about it? You might be surprised with how simple things you could do or change can make such a big difference in developing your glutes. Keep reading for some helpful tips and exercise guides on getting rid of flat butt!

1. Stand up and walk around.

Know the secret to why more and more people have behinds as flat as walls nowadays? It’s because of a whole day of sitting down on them!

Technology and our present lifestyles have us spending our days constantly sitting down. Because of the convenience and entertainment given by our computers and phones, there’s really not much reason to move around anymore.

Our ancestors, before the invention of cars and carriages, used to walk for around 7 miles per day! And with walk, I mean hiking over hills, sprinting, or running to get errands done. That amount of workout really shows on the legs and butt muscles.

Today, the average American only walks less than 400 meters (which is less than a quarter of a mile). And as taught in evolution and biology, virtually any body part that is not used as it should be eventually recedes in size and loses its function entirely.

So, the main reason you could be suffering from a flat bum is that you’re not giving your muscles their needed work and exercise to take shape.

2. Do the Basic Glute exercises

Speaking of exercise, there are four main types of exercises that you should practice regularly to get a perfectly toned, round, robust butt. Incorporate these examples in your weekly routine for your glutes’ full development.

There are three main muscles that make up your glutes: the gluteus medius, gluteus minimus, and gluteus maximus. The two latter muscles are attached to your pelvic bone, while the former makes up your butt cheeks.

There are different exercises that target each of these muscles, but these four exercises work for all of them.

● Squats

Squats are probably the most famous butt-enhancing exercises. They also help tone and strengthen your lower back, hamstrings, and quads. Do them with dumbbells, and you’ll also be working out your arms.
An example of a squat exercise is Plié Squats. To do it, stand with legs open wide and toes pointing outwards.

Hold a dumbbell in each hand and bend your knees just enough so that they extend farther than your ankles, while also raising both arms out and up just below your shoulders.

Then, get back to the original position by lowering your arms and straightening your legs at the same time. Do 3 sets with 15 reps each.

● Deadlifts

Another old but good exercise that works your behind, as well as your quads and hamstrings, are deadlifts.

To do Romanian deadlifts, hold weights in each hand with your arms on your side and knees bent slightly. Then, bend your hips to lower the weights as far as you can while keeping your back straight. Next, squeeze your glutes to gently pull yourself back up. Do three sets with 15 reps in each set.

● Bridging or hip thrusts

Bridging is one of the best exercises for your gluteus medius and gluteus minimus muscles. An example is sky bridges that tone your lower back and hamstrings as well, according to Patrick Murphy, a trainer, and writer for Fitness Magazine.

To perform a sky bridge, lie down in front of a chair or a raised platform with feet touching the edge or front. Place both heels on top of the edge, your arms on your sides and palms firm on the floor.

Lift one leg up over your hips while flexing your toes. Lift your hips so that your other leg makes a straight line with the rest of your body. Repeat lowering and raising your hips with your leg up for 20 times. Then, bring your body back to the ground and switch legs, repeating the exercise.

● Kickbacks

To perform simple kickbacks, get down on the floor on all fours, and then raise one foot back so that your thigh aligns with your back and your leg makes a right angle with your thigh. Hold this position for five seconds, put your leg down, and repeat on your other leg.

If you suffer from bladder leakage, urinary incontinence, or frequent urination, you can also try doing Kegels while doing these exercises, so you’ll be hitting two birds with one stone. If you don’t have these conditions, you can still do this for a better sexual health.

3. Take note of your body’s form during glute exercises.

When doing step ups, transfer your weight to the leg that you stepped up and pull yourself to straighten your leg. Never bounce off or bend your back leg. This negates the workout’s effect on your glutes and focuses it on your thighs or quads instead.

Another tip is to not reach with your toes as you get lower to the ground. Instead, flatten your foot, so that it hits the ground heel-first. Making subtle position and form changes like these can make a huge difference.

4. Stop blaming your genes for your flat butt.

Sure, your genes play a role in determining how your glutes turned out, but just like any other muscle in the body, a little attention and hard work can improve it.

Also, stop using this as an excuse to give up trying to shape your butt. Many exercises like similar to those mentioned previously can help you develop a great butt and toned legs.

However, lunges, step ups, and squats are not guaranteed to give you the perfect bum you might be dreaming of, although training consistently and religiously can definitely improve its shape and size.

5. Observe proper nutrition by feeding your muscles and laying low on the fats.

No matter how seriously you workout, all your effort could be of no use if you don’t eat the right things. To build muscle, your body needs it protein fuel. Eating clean also helps in ridding yourself of excess fat so you can show off the butt you’ve worked hard for.

For a great bum-friendly diet, opt for high-quality protein from lean beef, chicken, and fish. You can also get this from complex carbs like rice, potatoes, and sweet potatoes, as well as healthy oils and fats from nuts, avocado, coconut oil, and olive oil.

Follow these tips, make a plan, and set your butt goals, so you won’t be spending the next summer (aka bikini season) hiding away.

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By Rebecca Dancer • Medical review by Johnny Franco, MD, FACS on January 30th, 2020

What causes a flat butt?

Genetics is the main factor behind the shape and size of your butt—it determines the size of your gluteal muscles (aka glutes) and whether you have a predisposition to deposit fat in your derriere.

Other factors that can play a role in having a pancake-like posterior include:

  • Sitting for long periods of time. Sitting tightens the hip flexors, restricts blood flow as your muscles literally fall asleep, and inflames the gluteal muscles to the point that they forget how to function normally—something that’s known as gluteal amnesia or dead-butt syndrome. This weakens the muscles, reducing their volume and flattening your buttocks.
    When one muscle is weak, another is forced to compensate and carry an increased workload. Weak glute muscles can lead to hamstring injuries as well as back, hip, and knee pain as your smaller muscles try to take over movements that should be made by your glutes. In other words, toning up your tush doesn’t have only aesthetic benefits: strong glutes can help stave off injuries and lower-body pain.

  • A sedentary lifestyle. A general lack of exercise also contributes to gluteal amnesia.

  • Poor posture. Standing with your pelvis tucked under your torso (aka the posterior pelvic tilt) can make your butt look nonexistent. This exaggerated positioning, which is known as “no-ass syndrome,” puts your lower spine under constant strain and can lead to injuries like herniated discs.

  • Sleeping in the fetal position. Sleeping on your side also stretches the glute muscles for hours at a time, weakening them further.

How can exercise help you get a round butt?

Cardio and strength-training can go a long way toward building a more voluminous butt. Plus doing both can also boost your health.

It helps to start with 10 minutes of brisk walking or stair climbing for every hour you spend sitting. Then add specific exercises to help strengthen your glutes and boost volume.

The buttocks are made up of a group of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus. According to the Cleveland Clinic, three daily sets of exercises, such as side-lying leg lifts and lunges, can help wake up and build these muscles. Alternating between exercises will ensure that you work all the muscles.

While you’re strengthening your glutes, it’s also important to incorporate exercises that stretch out your hip flexors, which tighten up when you sit too long. Activating this group of muscles that run across the front of your hips can also help correct posterior pelvic tilt. The Cleveland Clinic recommends the seahorse, crane, half pigeon, and lizard yoga poses.

Does running make your butt smaller?

Cardio strengthens your heart and burns fat all over your body, including your butt. The key to using running to reshape your butt is to increase the resistance in a running workout. There are various ways to do this, including running on hills or stairs (if you’re running on a treadmill, simply adjust the incline or choose a program that simulates hills). Because you’re lifting your body weight up a slope, uphill sprints build muscle mass and power, making your glutes bigger.

What are the best procedures to make a flat butt more round?

Doctors and RealSelf members say these are the most effective ways to add volume and curves to a flat butt.

Alright ladies, it is time to listen up, because I am about to give you the best leg workout for women.

I have spent countless hours in the gym training, sweating, and trying every exercise to get my legs looking like they were photo-shopped.

In all this time I have learned what works and what doesn’t and I am here today to tell you my seven secrets leg day exercises that will leave you feeling strong and confident.

1. Barbell Squats

Squats to make the peach grow in my new peach colored @bombshellsportswear sock leggings! ??? The latest collection of styles launched today???Head on over to @bombshellsportswear and check them out ???#musthave #sockleggings #summer #squats

A post shared by KARINA ELLE? (@karinaelle) on Jun 20, 2016 at 7:55pm PDT

When talking about leg day everyone’s mind automatically goes to squats


Because it is the ULTIMATE leg workout and can do so much good for your body.

There is only one problem.

Nowadays everyone is doing squats with bad form! They aren’t getting the max amount of drive and push with every lift.

Follow these simple steps and watch my video get squatting the right way!

What to do:
1. Start with your legs hip-width apart
2. Step up to the bar and place it so it is resting on your traps
3. Step back into starting position with your chest out and head facing forward
4. While keeping your torso as straight as possible bend the knees with your booty out
5. Continue down to a 90-degree angle while keeping your weight on your heels
6. Drive yourself straight up back to starting position
7. Repeat.

Do this exercise for 4 sets of 12 reps!


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2. Leg Press

Ladies you are going to love this exercise (afterwards that is).

This is a great exercise to focus on your legs and really make them burn.

What to do:

1. Sit down in the leg press machine with your feet shoulder-width apart on the platform in front of you.
2. Push the platform in front of you until your legs are close to fully extended without locking out.
3. Then reach for the safety guards on the sides of the machine to release the safety bars out of the way.
4. Bring your legs into your chest until they hit a 90-degree angle and then push back out to starting position.
5. Repeat.

Do this exercise for 3 sets of 10 reps!

3. Curtsy Lunges

Curtsy lunges for the booty!

A post shared by KARINA ELLE? (@karinaelle) on Feb 29, 2016 at 5:31pm PST

Finally curtsying isn’t just for princesses in Disney movies.

Now when you are doing it you can get your legs toned and lean!

All you have to do is follow these simple steps.

What to do:

1. With a barbell on your back, place your legs shoulder-width apart.
2. Shift your weight to your left leg.
3. While shifting weight, bring your right leg behind your left and take a wide lateral step and go into a lunge.
4. Go down until your left knee (front knee) is at a 90-degree angle.
5. Push yourself back up to starting position and repeat exercise for other leg.
6. Repeat.

If you get lost follow me with my video below and together let’s get lean!

Do this for 4 sets of 8-12 reps each leg!

4. Barbell Stiff-Legged Deadlifts

The back of your legs are going to look ridiculous after adding this exercise into your leg day routine.

This workout is known for working out your hamstrings as long as you do it with proper form. So make sure to pay close attention to how to do this exercise!

What to do:

1. Step to the bar with feet shoulder width apart
2. Grab the bar with palms face down with a slight bend in the knees
3. While keeping your knees still, lower the barbell slowly by bending at the waist. Throughout this motion your back should be straight the whole time.
4. You should feel a stretch in your hamstrings.
5. Bring your chest up straight again by extending your hips.
6. Repeat.

Do this exercise for 3 sets of 8-12 reps

If you are first trying this exercise do it with very light weight until you feel comfortable to do it with heavier weight. This is also not an exercise to do if you have lower back problems.

5. Box Jump Burpees

A post shared by KARINA ELLE? (@karinaelle) on May 13, 2017 at 6:48am PDT

What to do:
I don’t know about you, but the only burpees I want to do is after I eat a giant meal and my tummy is feeling super full.

That was until I starting doing these box jump burpees and seeing some major results!

I love this exercise, because it will get your heart racing while blasting your booty and legs.

All you need is to get a box that is stable enough for you to jump on and follow these steps are you are ready to go!

1. Start in standing position with the box in front of you
2. Go into a squat position with your hands on the ground in front of you
3. Kick your feet back into a plank position, while keeping your arms extended
4. Drop down into a pushup
5. Jump your legs to your arms
6. Jump on to the box with both legs and then jump off.
7. Repeat.

Do this exercise for 3 sets of 12 reps!

6. Dumbbell Reverse Lunge

As you can see I am a BIG fan of lunges.

They are able to work your legs and really make you sweat! Try doing these dumbbell reverse lunges and feel it for yourself.

What to do:

1. With the dumbbells grasped firmly in each hand stand with your feet shoulder width apart
2. While keeping your chest straight take a step back with and make contact with the ground with the ball of your foot
3. Lower yourself until your knee hits the ground
4. Bring yourself back to starting position by pushing on your front foot.
5. Repeat

Do this exercise for 4 sets of 10 reps each leg!

7. Treadmill HIIT Sprints

I know what you are thinking. This exercise looks miserable, but don’t worry it is actually super fun! Especially when you rope some friends into doing it with you!

Those who sweat together stay together right?

Treadmill sprints are a great way to finish your leg day workout and give your legs one final push before you go back home and guzzle your protein.

What to do:

Find your favorite treadmill and get ready to feel the burn with this workout.

1. Begin with a short warm up of a brisk walk or a jog for 5 minutes or less
2. Sprint for 30 seconds to 1 minute at a high speed
3. Walk for 1 minute
4. Repeat cycle 4-5 times

This exercise is designed to push you to the limits, but remember to be safe on the treadmill!

My REAL Secret For Better Legs

If you put any of these rockin leg workouts into your workout routine you are for sure going to feel the burn.

But even if you do all of the booty basting and leg strengthening workouts there still may be something missing.

While we workout our bodies are basically yelling and screaming at us to give it some BCAAs!


In order for our muscles to recovery faster and stronger it needs BCAAs.

That is why after every time I do any of my 7 secret leg workouts I am always reaching for my favorite IdealLean BCAAs.

It is packed with 5000 mg of high-quality BCAAs in a 2:1:1 ratio and the signature IdealLean Fat-Loss Blend to get you back at the gym the next day feeling energized and ready to go.

Try it with my 7 “not so secret anymore” leg workouts and get lean!

Leg exercises for home

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