If you were given the choice of choosing the perfect body part, what would you pick? Would it be arms? Or maybe washboard abs? Most women would choose the perfect butt. I mean, just look at our obsession with Kim Kardashian, Jen Selter, and Jennifer Lopez. While some women are blessed with good genetics, you can get that perfectly toned butt too!
At the bottom, you’ll find a link to our 30 Perfect Butts image gallery, but before jumping straight in, we’ll show you how to get that booty popping!
Best Workouts for Women: Good Routines, Great Results
Nothing is sexier than a nice booty. Just ask any man or woman. Not only does a nice butt look good in a killer pair of jeans, but it means we are strong and athletic. We may never have the butt of Kim or Jen, but we can all have a beautifully toned butt that we are proud to rock in jeans or a little black dress.
How to Get the Perfect Butt
Your fanny is comprised on three main muscles: the gluteus maximus, the gluteus medius, and the gluteus minimus. The gluteus maximus is the largest muscle in the body. The gluteus medius and gluteus minimus are smaller hip stabilizers.
To get the perfect butt you need to work all your gluteus muscles and your legs. While losing weight might help improve your butt, women often carry fat in their butts. Lose too much fat and you might get a flat butt.
But most of all, it comes down to genetics. Even if you didn’t win the genetics jackpot, you can still have a sculpted, strong butt that looks great.
Exercises to Get a Beautiful, Toned Butt
As a personal trainer, I’ve seen this over and over again. Women will spend countless hours sweating it out on the stair climber to get the perfect butt. While the stair climber has some benefits, like building cardiovascular endurance and working your leg muscles, you’re wasting your time.
If you want a perfectly sculpted derriere, then you need to hit the weights. Too many women fear weight training because they still believe in the myth that strength training will make you bulky and masculine. That’s hogwash! Strength training is the best thing you can do for your body and your bum.
Say goodbye to the Stairmaster and hello to the squat. The squat is your new best friend! Not only is the squat and its variations the number one butt-building exercise, it also works your cardiovascular system and increases your overall flexibility and strength.
There are multiple variations of squats from bodyweight to plie to barbell back squats. Start with a basic bodyweight squat. Once you have mastered the bodyweight squat with perfect form, it’s time to add weight. You may be tempted to start with a barbell, but don’t.
The goblet squat is the best weighted squat for beginners and experienced lifters alike. Hold a kettlebell, dumbbell, or medicine ball against your chest as you squat. The extra weight adds difficulty, but also teaches your body balance, which is important as you move into squatting with a barbell.
The squat is important, but it’s not the only exercise you should be doing at the gym. The best way to get the perfect butt is to include the following exercises in your workout routine:
Split Leg Squat
Start with bodyweight exercises until you have mastered the perfect form and increase your flexibility. Once you can successfully complete 3 sets of 12 reps of each exercise, you can increase your sets to a total of 6. You can also add weight. Start light and increase each week.
The perfectly toned butt is totally achievable. Skip the Stairmaster and hit the weights today. With your new best friend, the squat, you’ll be on your way to a killer butt that will make even Kim jealous in no time!
Expert Tip: How to Do the Perfect Squat:
- Stand with your feet slightly wider than hip width apart with your toes pointed slightly out, about 5-15 degrees outward.
- Hands can be straight out in front of you or placed behind your head.
- Flex your knees and hips and start sitting back into your hips.
- Continue all the way down until your thighs are parallel to the floor or as far as you can comfortably go. As you squat, remember to keep your chest up and your knees out.
- Push through your heels back into the standing position.
12-Week Perfect Butt Workout
Need some inspiration to hit the gym? Scroll through our gallery to see what we mean by “perfect butts.”