Warm-up

Neck tilt – 1 set of 10 reps Neck circles – 1 set of 10 reps Shoulder circles – 1 set of 10 reps Elbow circles – 1 set of 10 reps Wrist circles – 1 set of 10 reps Waist circles – 1 set of 10 reps Jogging on the spot – 1 minute Side lunges – 1 set of 10 reps High jumps – 1 set of 25 reps Ankle circles – 1 set of 10 reps

Now that your heart rate is up and your muscles are awake, let’s start with the butt-shaping exercises.

1. Standing Alternate Cross Kicks

Target – Abductors, adductors, and glutes. 3 sets of 15 reps

2. Weighted Walking Lunges

Target – Glutes, quadriceps, hamstrings, and lower abs. 2 sets of 15 reps

3. Side Lying Leg Raises

Target – Glutes, adductors, and hip flexors. 3 sets of 10 reps

4. Weighted Hip Thrusts

Target – Glutes, hip flexors, quadriceps, and hamstrings. 3 sets of 10 reps

5. Squat Jumps

Target – Glutes, hamstrings, quadriceps, lower abs, and calves. 3 sets of 10 reps

6. Donkey Kicks

Target – Glutes, hamstrings, quadriceps, and core muscles. 3 sets of 10 reps

7. Leg Press

Target – Glutes, quads, hamstrings, calves, lower abs, and lower back. 3 sets of 20 reps

8. Two-Arm Kettlebell Swing

Target – Glutes, lower back, shoulders, and lats. 3 sets of 10 reps

9. Single-Leg Deadlift

Target – Glutes, hamstrings, lower back, and shoulders. 3 sets of 8 reps

10. Box Jumps

Target – Glutes, hamstrings, quads, and core muscles 3 sets of 8 reps

11. Fire Hydrant

Target – Glutes, abductors, adductors, hip flexors, hamstrings, and lower abs. 3 sets of 10 reps

12. Weighted Squat Pulse

Target – Glutes, adductors, hip flexors, hamstrings, and quads. 3 sets of 5 reps Glute exercises are your best bet if you are aiming to get your buttocks in shape. These not only help you lose the excess flab in your hips, but also help tone and strengthen your glute muscles. Weighted walking lunges, side lying leg raises, hip thrust, leg press, or kettlebell swings, you can choose any of the above-mentioned 12 glute-strengthening exercises as per your time, stamina, and location. With proper warm ups and 20 minutes of these exercises everyday, you would soon find your buttocks in their best of shape and strength. Do glute exercises make your bum bigger? Yes, glute exercises make your bum bigger as they work on the gluteus maximus, gluteus medius, and gluteus minimus muscles. Can I train glutes every day? No, it is not necessary to train your glutes every day. You can train them twice or thrice a week as glutes also need time for recovery, which further contributes to their strength.