Fitness 101: How To Get A Nice Butt With Diet And Exercise


Fitness 101: How To Get A Nice Butt With Diet And Exercise

You don’t often see your buttocks in the mirror, but you probably want the rear part to be in a nice shape, just like the rest of your body. Bear in mind, there’s no easy way to get a perfectly-shaped butt, and your progress will depend on where you are now and how diligently you follow your exercise and diet plan. Below we list a few general diet and exercise recommendations which can help give a better form to your buttocks and a few exercises specifically for the butt.


Diet tips to get a nice butt

It shouldn’t come as a surprise, but there are no specific diets to bring any specific body part into shape. The right diet will help you shed extra fat (if you have any) from your whole body and feel better overall. Here are a few tips regarding fitness-friendly diet:

  • drink enough plain water to meet your daily need for fluid;
  • limit or avoid dehydrating drinks, such as coffee, tea, and alcohol;
  • stop drinking sodas altogether, as these are just empty calories – drink plain water flavored with fresh fruits and berries instead;
  • avoid refined sugar, refined grains, and any highly processed food in general;
  • eat more fresh crunchy vegetables, as these are an excellent source of fiber, vitamins, and minerals;
  • substitute unhealthy trans fats and saturated fats with unsaturated fats, such as those found in nuts, seeds, avocados, and olive oil;
  • include protein into every meal (good sources of protein are soy products, beans, legumes, and low-fat dairy products, e.g. cottage cheese);
  • eat whole-grain products and dishes at least every other day;
  • eat smaller but more frequent meals;
  • choose products and dishes that are both healthy and tasty to keep you motivated.

Exercises for a well-shaped butt

Few lucky people have to do very little to keep their buttocks in shape. Some women have a nice butt simply because it runs in their families. For the rest of us, patience and hard work are a must to maintain the shape of our butt and the rest of the body. The general recommendation is to get a least 150 minutes of moderate- or high-intensity exercise weekly (300 minutes for significant benefit) and perform whole-body strength-training with weights at least twice weekly. It’s important to stress that cardio exercise burns fat more effectively if done following strength-training. But cardio is only complementary when it comes to fat-burning; if you want to really benefit from exercise, it’s recommended to focus on strength-training followed by high-intensity interval training.


There are a few specific exercises which target your gluteal muscles (or, to put it simply, your butt). Below we list five of them:

1. Regular squats

  • stand straight, with your feet parallel to each other and shoulder-width apart;
  • put your arms in front of you for balance;
  • lower your body into a squat until your thighs are parallel to the ground;
  • go back to the start position and do at least 3 sets of 15 reps.

The goal is not to rush through this exercise and to really feel the stretch in your muscles.

2. Plié squats

  • stand straight, with your feet wider than shoulder-width apart and spread at a 45-degree angle;
  • put your hands on your hips (or your arms in front of you at the shoulder level, to maintain balance);
  • lower your body into a squat (your knees should make a wide obtuse angle);
  • go back to the initial position and do at least 3 sets of 15 reps.

Do do this exercise at a moderate pace.

3. Gluteal bridge


  • lie on your back, with your knees bent and arms at your sides with palms on the floor;
  • raise your hips, keeping your arms still and your feet firmly on the floor;
  • remain in this position for ten deep breaths, then lower your hips back on the floor;
  • do 5 more reps.

4. Side step squat


  • stand straight, with your hands on your hips and your feet shoulder-width apart;
  • take a wide step to the side with your right leg, and lower your body into a squat (your back and left leg should be straight);
  • keep your body in this position for 5 seconds (keeping your glutes tight) and return to the initial position;
  • change sides, and do 15 reps for each side.

5. Donkey kick

  • get down on your hands and knees (your arms and thighs perpendicular to the ground and your back straight);
  • tighten your abs and raise your left leg with the knee bent (your thigh should be parallel to the floor and your knee should bend at a 90-degree angle);
  • return to the initial position, change legs and do 15-20 reps for each leg alternating sides.

This article is solely for informational purposes. Do not self-diagnose or self-medicate, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for any harm that may result from using the information provided in the article.

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