According to the researchers at the University of Oxford, women with bigger backsides have a decreased risk of diabetes, heart disease, obesity, and other health conditions. Also, the big backsides are related to high levels of leptin, which regulates hunger signals, and omega-3 fatty acids, which control the function of the brain.

Therefore, if you want to have a rounded and toned butt, we have the perfect set of exercises for you to achieve your goals.


1. Sumo Deadlifts

To do this exercise, you will need a barbell or a dumbbell. Keep your feet wide apart with the dumbbell next to the feet. Then, bend your knees and reach down for the dumbbell, keeping your chest and back straight. Repeat this exercise 8 – 10 times.

2. Lift it up

Extend your left leg out in line with the hip. Then, raise your left leg up and down at a moderate pace.

3. Glute Bridges

To do this exercise, lie on your back, bending your knees, and clasp the arms on the stomach. Then, lower your upper thighs and back and lift the butt. Raise the body slowly, making sure that the hips are parallel with the knees. Repeat this exercise 10 – 12 times.

4. Donkey Kicks

Get down on all fours and place the knees under the hips and the hands under the shoulders. Then, lift your right leg at a 90° angle, making sure that the foot is parallel with the ceiling. Bring the right leg down, but do not touch the ground. Repeat this exercise 10 – 12 times with each leg.

5. Swimmers

Lie down on the stomach and lift both legs off the ground. Lift your arms forward with the palms facing downward. Then, raise your right arm and left leg into the air, as if you are swimming. Repeat this exercise for 45 seconds.

6. Bulgarian Split Squats

Lift your left foot on a chair and place your right leg next to the chair. Then, lower your body until the left knee touches the ground.

7. Rear Raisers

Stay on all fours and keep your right leg straight. Support the left leg on the right and tap the floor with a toe. Lift the right leg and keep it parallel with the floor. Do 20 – 30 repetitions.

8. Walking Lunges

Place your hands at the hips and keep your legs wide apart. Then, make a step forward and lower your body until the rear knee touches the ground. Make sure you keep your chest and torso upright. Repeat this exercise 12 times.