3 Ways to Tone and Shape Your Butt

Toned ButtEvery woman wants a toned and shaped butt. I get emails all the time asking how to do it. While it isn’t as simple as finding one magic exercise, there are a few you can do to maximize your progress. Check it out.

3 Ways to Tone and Shape Your Butt

So you want to tone and shape your butt. You’ve been doing the same exercises for ages and want something different. These 3 exercises are great ways to kickstart your butt toning routine or re-ignite your training progress if you are stuck on a plateau.

3. Don’t fear the heavy squat
Women fear squats because they think it is going to build huge massive legs. However, I am a firm believer that you really need to push your muscles beyond the normal levels to see a change in your butt and legs. The heavy squat and/or leg press is a great way to do that.

2. Dynamic step ups
I have so many parks near my house and I often run to them and find different places to do step ups. Dynamic step ups is the name I give to this little workout I do where I run around and find different surfaces to do step ups on. For example, at any given park you have a bench and some tables. There is two surfaces already. You might then find a creek ledge, small bridge, small fence/wall, stairs, etc. The possibilities are endless. As long as the surface is stable it will be a good butt workout. Run around and do a few sets on each.

1. Run up hills
One of the absolute best ways you can tone and shape your butt and your whole lower body for that matter is to run up hills. The incline that the hill provides adds some amazing resistance to the workout and puts your body on an angle that really pushes your glutes muscles. It is also a powerful fat burner. All in all this is one of my favorite lower body exercises.

These three methods are very powerful and will really bring some progress. Make sure you keep your diet clean and work on your cardio as fat loss is the major aspect of whether your body looks toned or not.

About Katie

Katie has transformed her body from a flabby 186lbs, to a fit & toned 124 pounds through healthy diet and exercise. Katie joined the Lean Curves team in 2007 and has posted hundreds of articles on fitness, fat loss and healthy eating.


  1. Anna says:

    When browsing the internet while listening to my favorite songs, i always kinda tighten my buttocks in turn, heh. I know it sounds silly, but i’ve done it for years and years and while i’ve just started doing excercise and sports i’ve already got one fine butt if i may say so myself!

  2. Hannah says:

    I am 14 years old and have a pop-belly. Im not sure if I need to do more ab workouts or if i need to be doing more cardio(running).
    Please tell me what you think. Also I have been doing about 150 crunches a day. Is this healthy for my body?

  3. Trainer says:

    Great advices! Big weights and short 8-10 repetition sets with as big weights as you can do will surely shape up your butt! For toning your butt the running hills and gets you fast into a better condition. Alternative for hill climbing is running stairs, but neither of these hill or stair running grows your butt muscle in size, it just tones it.

  4. Gym Guy says:


    You probably have a belly because of the number of situps you are doing. That much work on one muscle group will make those muscles bigger. Bigger abs = bigger belly. Cut your abs workout in half and do squats, push ups and pull ups to build the rest of your body to proportion with your abs. The more muscle in your legs and butt will make your waist look narrower, and the toning in your upper body will keep your figure balanced.

  5. Michelle says:

    I think that when you start to do some of the work outs you tend to over come your fear of looking how you used to look when you start losing weight. But then once you keep going you lose your confidence and get tired. And you start craving your old foods. But you have to keep in mind that picture that you want to show off to everone.

  6. Sara says:

    hey all, this is a bit embarrasing, but i have a ass that is hanging, im really ashamed of it. Im gaining weight in my ass, instead of somewhere else. And i dont get a round bum, but it sags everytime, you could say i have a long ass. And what can i do about it?? Can i tone it to a round bum, and how long and how hard should i work for it???,, please help me.

  7. jenny+4rm+tha+block says:

    so ima a medical marijuana patient and tend to eat hella “munchies” and now i got this stomach that used to once be flat and is now fat! anyone got any suggeggstins?

  8. marie says:

    hi… im 15 years old and i really need some advice…. how do you get rid of flabby thighs and avoid stretch marks? also, how do i know how much to eat.. as in how do i measure the amount of calories i need to take and the foods that i dont really have to take? also, my stomach isnt flat and i have slightly flabby arms… help?

  9. Jade says:

    I have the EXACT same question as Marie.

  10. roxanne says:

    I`m 17 and have a tiny frame i would like to get crues and look more curvy. how would i go about doing that? to get cruves?

  11. charlotte says:

    Im almost turning 20 i have a really small waste and a huge butt….way to big for my frame its like a big flatt pancake i need some helpfull tips to get it toned and shaped ! its horrid to look at

  12. Terri says:

    Hi all, im a 14 year old girl and i already have stretch marks. I dont care about those because i think i have a OK figure besides my butt! its too wiggly for me to handle! well can someone please call 911 cause this is and emergency……help?

  13. Wendy Shiels says:

    I have just joined a gym and started “Lite n easy” I really need to loose 20kg & tone up my Tummy, Tops of legs & bottom, I am burning 550 Calories at the gym each day i go & its bloody hard work…… I use the bike, Rowing machine, tread mill & stepper, What do you reccomend i use/do as i am a bit unsure if i am using the correct machines for my needs???

  14. air says:

    hi im 16 and im a size 10. WELL I CAN FIT INTO A SIZE 8 IF I TRY,i need to lose wieght fast for the celebration tym.most of my generation are all slim and im the onli obne that short and fat well curvy .i do jumps and squats but i cnt see ani diffrence…………..HELP

  15. Vee says:

    ive been running (track and cross country) my whole life, (and other sports)… and as a result i have a shaped butt. `a ghetto booty`… so for all that want a lifted butt…or lose fat on there bum… and firm it up…..RUN! im serious.. and do squats and lunges. push urself ladies. thats all i have to say.
    peace out.

  16. A says:

    right, listen up… i got a flabby ass that i want to be round…i got long and slender legs, but already broad hips, so i cant use bulky thighs, please help me out here…i tried everything but i just need to shape my ass…not my legs

    please help me out

  17. Brie says:

    Hey i 14 and i have big everything n i have stretch marks n i was wondering what would be the best thing to do to reverse all of this and i was wondering how could i tone my butt because it has no shape?

  18. Daniella says:

    NO MATTER what i do to tone my arse nothing ever works.
    One of my bum cheeks has an extra fat roll then the other one:(
    so embarrassing.
    ive tried everything. im a pretty slim girl with average sized breasts. just one disgusting arse.

  19. Nazya says:

    Hey..dear i have two problems ma body is not gaining weight ..I have nice height n featurs too bt coz m thin i feel shame sometimes…so can u suggest me any exercise for that can b done at home..n another is my right leg portion of pelvic girdle n butts has been out coz of ma bad habit of putting ma weight on one leg while standing. It looks so awful when m standing makes ma figure more worst.please suggest me anything..

  20. zsa says:

    I have been doing tae bo at home for over a year. I would recommend it to EVERYBODY. Currently the vids I do are called: this is tae bo and insane abs. They can both be found on youtube and be done in the privacy of your own home and they are free. Billy blanks is AWESOME!!!


  21. Aly says:

    Hi I’m 18 and have been working out for 3 years and I’m in really good shape. I just recently started doing an exercise video for my butt about two months ago and now I have one perfect butt cheek and the other one has a roll under neath can someone please help me!!!!! I don’t know what to do

    • Leslie says:

      Hi Aly,

      The only thing you can do is lose a little extra fat throughout your entire body. There is no such thing as spot fat reduction. By losing 10-20 pounds of fat, depending on where your weight is at, you might see this difference disappear or minimize.

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