eDiets Chief Fitness Pro
I've designed a simple and effective six-week plan to steer you in the direction, toward a smaller and tighter butt.
I can't create miracles in six weeks, but I can provide a realistic starting point.
Let's begin with a reality check. You can't get a good-looking butt if you have excessive body fat. I'm not suggesting that you have to attain a perfect body to get a good-looking butt; after all, we need to respect different shapes, forms and genetic structures. However, don't expect to have great glutes with excessive body fat.EDITOR'S NOTE: Want tighter, sexy abs, too? If you have two minutes, we can show you how! Click here to watch our easy "Two Minutes to Tight Abs" video!
You need to consume fewer calories than you burn, but that doesn't mean starving yourself and eating as little as possible.
The key to manipulating nutrition is eating the correct foods in the correct amounts at the correct times. If you're an eDiets member using one of our specially designed nutrition programs, you're automatically on track with this necessary piece of the formula.
What I like about my six-week plan is that it's easy to follow and includes a schedule that calls on you to progress each week. This will help you to burn more and more calories each and every week. The pace of progress calls for in this plan exercise isn't easy, but it's also not complicated. And my simple nutrition tips are sure to make a difference if you follow them each and every week for the entire six weeks.
WEEK 1
1. Walking Lunges -- (Watch the video below!) Stand with your feet hips-width apart, grasp a pair of dumbbells or cans with your arms straight at your sides, palms facing your body. Take a long step forward and lower your body so your front knee lines up with your ankle. The back knee is almost touching the floor. Push off with your back foot and take a long step forward with your other foot. Walk-lunge 15 steps and then turn around and return to the start (one set). You should contract your glutes on the lowering of each movement. Perform two sets on two alternate days per week.
2. Power Walking -- Power Walk for 30 minutes. Generally, a good speed is between 3.5 and 4.0 mph on a treadmill. You're walking briskly, but you should still be able to hold a conversation. Begin slowly and build to your max speed. Walk for 30 minutes four days per week.
3. Eat breakfast every morning. Eating a healthy breakfast will help to regulate blood sugar and help to prevent binge eating.
Comment: Thursday, July 31, 2008 10:17:00 AM - 
DR said...
Hip Thrusts, 1 Legged Bodyweight Deadlifts, X Band Walks, Standing Band Hip Extensions...lots of ways to tone that butt.
This coming from a guy previously afflicted with 'flat-ass syndrome'
Comment: Monday, August 25, 2008 10:21:00 AM - said...
dr,
These all sound good -- how do you do them??? I have a big butt and want to tone it. If I do these will it make my butt bigger??
Comment: Monday, August 25, 2008 1:35:00 PM - said...
Anonymous,
Your butt will get smaller and tighter if you combine it with a calorie-reduced nutrition program!
Comment: Sunday, August 31, 2008 11:20:00 PM - said...
I have a flat butt and i don't have much fat on my butt. Can this exercise really help?
Comment: Tuesday, September 02, 2008 5:25:00 PM - 
hunt said...
I don't have the best of knees, so lunges and squats are definitely out for me. I can walk, stretch, do yoga, run and the eliptical, etc. But I find if I am having no probelms with my knees at all, the minute I start to do lunges or squats, even cardio kickboxing with the twisting knee turn, my knees begin to ache. I'm very careful to not take my knee forward of my toe. but need exercises for my thighs mostly, butt some. What do you suggest, help!!
Comment: Thursday, September 04, 2008 9:21:00 AM - said...
I have an alright size butt but its not as nice round and plump as it used to be. How can I get it to lift and get that nice round shape again? will these exercises help? Please help me
Comment: Thursday, September 04, 2008 10:01:00 AM - said...
Shrinking my butt is not what I want! I love my big ole booty! but i'd love any suggestions for lifting those cheeks ; )
Comment: Wednesday, September 10, 2008 10:50:00 PM - said...
How do you tone and tighten a butt without loosing all the fat. I like the size of my butt I just want it to look nice and tight. I wouldn't mind if it even got bigger.
Comment: Thursday, September 11, 2008 3:39:00 AM - Shpresa said...
I have done this exerxise ,60 Lunges staps,but i have pain on my knee the day after.
Comment: Thursday, September 11, 2008 11:35:00 AM - said...
I have flat spots on my butt...I don't want it smaller, I want it rounder....in other words, how can I make my butt bigger and rounder
Comment: Thursday, September 11, 2008 3:26:00 PM - said...
This exercise will do exactly what everyone is complaining about. It won't make it smaller, it won't make it larger, it WILL tone and firm it though!! Stop complaining and just try it. I have lost right at 190 lbs doing these exercises, and my butt looks great! It is more toned and firmer than it has been in my whole life. If you want even better results, watch your fat intake and caloric intake. Then the butt just begins to singggggggg!! You will definately notice the difference and it will make you want to work even more of your body parts...TRY IT!...After all, what have you got to lose??!!
Comment: Sunday, October 05, 2008 2:29:00 AM - simmy said...
hi ,can you clear me that when u say 2 alternate days per week means how by the days .or for three alternate days per week.how it helps in ?or can we do this exercise daily?can i do arms exercice daily?
Comment: Monday, November 24, 2008 10:19:00 AM - said...
i am a personal trainer from NY, and am arthritic certified as well. The best way to tone your but with out any pressure on those knees is a quadriped donkey kick with an ankle weight, along with q-ped (on all fours) stright leg extensions focussing on squeezing.
You can also try squats with limited range focussing on pushing through your heels, this takes some pressure off your knees.
Comment: Friday, November 28, 2008 8:20:00 PM - weight loss personal training said...
Thanks for the information. Your post/article really helped.
That's great! I wonder if this can be applicable to me?
-Alexis Scott
Comment: Tuesday, March 10, 2009 7:52:00 AM - said...
Special K has a drink called Special K2O and it has 5 gram of fiber and 5 grams of protein. It truly keeps you full especially in the afternoon like around 3pm. What a find... It comes in 4 flavors--iced tea, strawberry kiwi, pink lemonade amd tropical.
Comment: Saturday, April 18, 2009 12:50:00 PM - said...
Hi Raf,
LUNGS HAVE DESTROYED MY KNEES!!! And I have been sidelined for 3 months. Anyway, lungs have never shaped my rear/legs. However, I believe in power walk, which had not only firm my rear, it has shaped all my body. Thanks for your advice that I have been following for years.
Comment: Thursday, August 27, 2009 11:32:00 AM - said...
every time I try to make an attempt to better my butt, I soon find that I've made it look even more unattractive than before I started. I used to have a very nice shaped butt, but somewhere along through time, it's gotten flat, lumpy and bumpy (cellutlite) and decided to move down south. My friend told me that I needed a "kick stand" to lift my butt! lol... it was funny but to boil it all down, I need help!!
Comment: Monday, September 28, 2009 11:00:00 AM - said...
Great ab workout and glue workout. It looks easy and I will try it. Being over 40 yrs. old, it's important to stick with exercising regularly. I've been power walking for about 5 yrs., and has maintained my weight. The challenging thing is to find time to exercise, and it's worth it, whether it's giving up emailing your friend or watching TV.
RSS/XML
