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, the rest of us have to work for it, but you can get that perfectly toned butt too!
Did you know that there are 5 different types of women’s butts?
- Round – This type of women’s butts is sought after due to it’s gravity defying look of being round all over. This type of booty is best associated with J-Lo and Khloe Kardashian
- A-Shape – Ladies with wider hips will have butts that looks like an “A” from behind.
- Upside Down Heart – These beautiful butts are most commonly associated with bikini models. They are flatter at the top and fuller towards the bottom of the cheeks.
- Square – This is the most popular women’s butt. The hips and pelvis have the same width, making it look like a box.
- V-Shape – This occurs when women have wider shoulders and narrower hips. The angles along the back narrow down into a “v” shape.
It doesn’t matter which beautiful butt type you have, you can always work hard and get the booty you’ve always wanted.
At the bottom, you’ll find a link to our 30 Beautiful Butts image gallery, but before jumping straight in, we’ll show you how to get that booty popping!
Best Butt Workouts for Women: Good Routines, Great Results
Nothing is sexier than beautiful butts. Just ask any man or woman. Not only do beautiful butts look good in a killer pair of jeans, but it means they’re strong and athletic. We may never have the great women butts 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 Women Get Beautiful Butts
Your fanny is comprised of 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 and act as hip stabilizers.
To get one of the best female butts 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 — no one wants 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 one of the best sculpted, strong, beautiful butts around.
Butt Exercises for Women
As a personal trainer, I’ve seen this over and over again. Women will spend countless hours sweating it out on the stair climbers to get perfect beautiful butts. While the stair climber has some benefits, like building cardiovascular endurance and working your leg muscles, you’re wasting your time as far as muscle building is concerned.
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 a key component in the best female butts and one of the best things you can do for your body.
Say goodbye to the Stairmaster and hello to the squat. The squat is one of the most effective exercises for beautiful female butts and 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 best female butts is to include the following exercises in your Butt Workout for Women routine:
Beautiful butts rule number one: SQUAT! Bodyweight squats are fantastic because they not only help you develop proper squat form, but they can also be done anywhere. Need a break at the office? Stand up and bust out a couple of sets. While they may seem like a beginner exercise, veteran fitness buffs can also benefit from the exercise, especially when done in a TABATA or circuit-fashion.
Stand with your feet between hip and shoulder-width apart. Place your hands behind your head or extend them to the front for balance. Brace your core, flex your knees and hinge at the hips to lower downward until your thighs reach parallel. Keep your weight in your heels as you press upward to return to the starting position.
One of the obstacles many people face when learning how to squat is lack of flexibility. Whether it’s in the hips, knees or ankles, if you can’t flex them you’ll have a difficult time squatting. Enter the goblet squat. It not only helps perfect squat form, it also helps improve flexibility, range of motion and balance — all necessary components for, basically, all effective butt exercises for women and, of course, beautiful women butts.
Position yourself for a squat, holding a dumbbell or kettlebell with both hands at chest level. Keeping the weight close to your chest and your back flat, lower into a squat. Allow your elbows to slide past the inside of your knees if you are able to descend low enough. Squeeze your glutes, press through your heels and return to the starting position.
Split Leg Squat
To make sure those beautiful female butts are balanced, it’s always a good idea to add in unilateral exercises like this one. The split squat forces each side of your glutes to work independently, preventing your stronger side from compensating for your weak side. This butt exercise also targets those smaller stabilizing glute muscles — win, win!
Stand in front of an exercise bench, extending one leg back and placing the instep of your back foot on the bench. Bracing your core, slowly lower into a squat position with your front leg. Complete the desired number of reps before switching legs.
The glute bridge is not only a great butt workout for women, it’s also great for your core and building one of the best female butts. Starting with bodyweight is your best bet, but as your strength and endurance improve you can add in resistance.
Start face-up with your back flat against the floor, knees bent and feet flat. Engage your core and squeeze your glutes to lift your hips off the floor. Avoid lifting your hips too high — your body should form a straight line from your chest to your knees. Hold at the top for a breath then slowly lower back to the floor.
Still not feeling the burn? Wait until your rep out your donkey kicks. This low-impact butt exercise isolates the glutes — you’ll know it when you feel it.
Begin on all fours, brace your core and lift your right heel toward the ceiling, keeping your knee bent. Complete your reps then switch sides.
The sculpting of beautiful female butts wouldn’t be complete without the Plie squat. It has the same benefits as a traditional squat except for the fact that it really targets your inner thighs and lower booty.
Stand with a wide stance and your toes pointed outward (they should point the same direction as your knees). Hold a weight between your legs or begin with just your bodyweight. Lower into a squat then press through your heels and squeeze your glutes as you return to standing.
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 the best female butts are totally achievable. Skip the Stairmaster and hit the weights today — using our effective butt workout for women. 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.
Need some inspiration to hit the gym? Scroll through our gallery to see what we mean by “beautiful butts.”
Perfect Female Butts: Exercise Motivation and Inspiration
1. Anastasia Ashley
Perfect Butts number 1–The pro surfer and model loves to show off her rear on Instagram and in the water, and it’s no wonder why. She has a beautifully muscular butt with the ideal amount of bubble for the camera.
2. Candice Swanepoel
Perfect Butts number 2–The South African supermodel is best known for her work with Victoria’s Secret. She loves staying fit, claiming she likes kickboxing, jumping ropes and building muscle.
3. Lucy Mecklenburgh
Perfect Butts number 3–An English glamour model, actress and entrepreneur, Mecklenburgh has recently made quite the name for herself in the fitness industry, which explains her beautifully toned booty and sexy thighs.
4. Joanna Krupa
Perfect Butts number 4–Joanna Krupa is a Polish American model and actress best known for her role on The Real Housewives of Miami. She admits she doesn’t like working out, however, so to make it fun, she prefers group fitness classes.
Perfect Butts number 5–Bikinis are this singer’s M.O. She’s all about showing off her round rear, whether on stage, Instagram, or even on the red carpet.
6. Sofia Vergara
Perfect female butts number 6–Famous for her curvy figure, Vergara is all about balance. Her fitness motto? “No Pain, No Cake!”
7. Chrissy Teigen
Perfect female butts number 7–This beauty owes her toned bod to trainer Simone De La Rue, who says the celeb’s great legs and beautiful butt are the result of doing leg exercises on all fours, including pony kicks. “We work on firing from the glutes to strengthen and keep a tight perky bottom throughout this,” explains De La Rue.
8. Rita Ora
Perfect female butts number 8–This singer’s trainer, Nora Alihajdaraj, works her out at least three times a week, and loves squats to tone up quickly. “This exercise works a huge chunk of the body, but mostly the quads and the glutes,” Alihajdaraj explains. “I always joke with Rita and say, ‘Ass to the grass, please!’—I want her getting her thighs parallel to the ground, then going even lower.”
9. Caitlin Rice
Perfect female butts number 9–The fitness model knows a thing or two about toning up quickly and efficiently without bulking up or looking masculine. To ensure that feminine, round booty, Rice has four “Booty Phase” programs from beginner to pro.
Perfect female butts number 10–This Latin lady likes to keep it real with lots of hip shaking to ensure her butt stays round and tight.
11. Lady Gaga
Women with nice butts number 11–Never one to shy away from the camera, Gaga is proud of her bodacious booty, and enjoys a regular yoga practice to keep it in shape.
Women with nice butts number 12–From her flat tummy to her round rear, it’s hard to find anything wrong with this superstar’s amazing physique.
13. Vida Guerra
Women with nice butts number 13–Cuban-born model Vida Guerra thinks voluptuous women are sexier, saying: “I think that women who are more shapely are kind of like ‘in’ now. My curves, particularly my butt, are what I get complimented on the most.”
14. Jennifer Lopez
Women with nice butts number 14–“If you want to enhance the shape of your butt, as well as tone and tighten, the most important exercises are squats and lunges,” explains Gunnar Peterson who worked with Lopez. “Be sure to use weights, weights, weights, and weights… and then some weights!” If you think weights will make you look masculine, think again! JLo’s feminine figure is proof enough.
15. Minka Kelly
Women with nice butts number 15–Gunnar Peterson puts this actress through serious sweat sessions. Among his best moves for getting her butt in shape quickly is the Big Dipper, which involves free weights and a little coordination.
16. Eva Mendes
After giving birth, Mendes found herself constantly on her feet, which allowed her to drop pounds quickly. When it comes to toning up, her best advice is to do something that feels fun, especially if you’re not a fan of working out like her. If you’re not a gym lover, take your workout outside with this fun booty routine that will shape you up in no time.
17. Blake Lively
Everyone wanted to know how Lively looked so slim just three months after giving birth to her daughter, James. The actress revealed she’s all about alternative workouts. “I hate the gym. Who doesn’t? When I’m in the gym I feel like I am missing out. I would rather rent a bike or go for a hike,” she said. To drop weight and tone up your tush in record time, get your booty on an incline, like Lively did with hiking.
18. Diane Kruger
Kruger is all about that squat life, which is among fitness fanatics favorites moves for banishing butt fat and toning up quickly. If you want to get the biggest bang for your buck, you should try out one of these fun variations on the classic move.
19. Scarlett Rose Leithold
Model, Scarlett, has curves in all the right places, especially where her butt is concerned. Try this total body stairs workout to slim down quickly.
Exercises to Get a Beautiful, Toned Butt
20. Jen Selter
She has one of the most recognizable posteriors on the planet, which she owes to her many Instagram “belfies.” One of her favorite moves to kick off a glute-specific workout is the donkey kick.
21. Joselyn Cano
From her flat tummy to her bodacious butt, this fitness babe is a site to admire. If you want to rock a thong all summer long, try these moves.
22. Lisa Morales
Don’t mistake a female fitness pro for being overly masculine. Just head to Instagram to check out how they accentuate their femininity while getting muscular. Lisa Morales is one of them. She starts off her week with some booty moves. “Monday is usually leg/ butt day. I stretch, warm up, do barbell squats, leg curls, lunges, dead lifts, cable kicks, and side steps.” Learn how to master the dead lift here.
23. Kim Kardashian West
Graced with a naturally voluptuous butt, Kim K still has to incorporate exercise to keep it tight. If you’re looking to build up your butt, try barbell squats.
24. Jasmine Sanders
To the world, she’s the “Golden Barbie.” The stunning model loves to show off her toned and taught physique on Instagram, especially her booty. “I enjoy the workouts that make me feel as if I’m not working out. I like to feel the pain the next day from fun activities that I shared with my friends from a random hike or a trip to the beach,” she admits. Among alternative workout plans to try is toning your booty at the beach. Walking lunges are a great move. No equipment necessary!
25. Jasmine Tookes
The workout routine of this stunner involves doing a lot of weight training exercises. She also loves doing lunges and squats as they keep her legs and butt in shape. She tries to workout on a daily basis to stay in shape and healthy.
26. Amber Rose
It’s one of her best assets, and she’s certainly not afraid to show it off. When it comes to tried and true programs, this 30 Day Hip Raise Exercise Challenge will definitely get your booty sculpted like this babe’s.
27. Iggy Azalea
The rapper owes her booty to squats. She urges you to do as many of them as you can before bed! She says her schedule makes it too hard to fit in gym time, so she tries to break up her day with mini workout plans to keep it organic and stress free.
28. Serena Williams
The superstar tennis player has an undeniably great physique from head-to-toe. Her ideal workout for a bangin’ booty is simply to keep it balanced, incorporating new workouts and new moves. Try the Cross-Training Workouts for a Balanced Body if mixing it up is your jam.
29. Salma Hayek
“I work with a woman in London who taught me how to hold my body in a way where the muscles are activated all day long. So even when you brush your teeth, you’re working the muscles,” Hayek says of how she keeps her toned body from abs to backside. Yoga is a great way to improve posture and tone up muscles, since many styles require you to hold still in a pose for prolonged periods of time. For the butt, get down in Chair Pose.
Fergie owes her beautiful behind to exercises like the lateral shuffle squat. You simply stand with a bench on your right side, place your right foot on it, keeping your left foot on floor, bend your knees, and lower into a squat. Next, push off your left foot and shuffle up and over the bench, landing in a squat with your right foot on the floor and your left foot on bench.
Want a perfect booty? Try our 30-Day Squat Challenge!