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The 4 health benefits of having a shapely bum – and how to tone it
From lunges to step ups and donkey kicks - all the exercises you need to tone your tush
THERE'S more to having a toned bum that it looking peachy in your jeans.
Having rounded buns has been high on people's wish list in recent years, with the likes of Kim Kardashian sporting extreme hourglass figures.
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But according to fitness experts, having a shapely derriere could yield a number of health benefits, from easing back and knee pain to helping you burn more calories.
"Toning your glutes isn’t just about aesthetics, it’s also essential for your general health and functional movements," Joanna Dase, global fitness expert at , told Sun Health.
Your glutes are the muscles in your buttocks and are "among the most powerful muscles in the body", helping your body complete movements such as running, jumping, climbing, and lifting.
You might not know there are three different muscles that make up the gluteus muscle group.
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"The gluteus maximus is the real workhorse of the three, and the one we often think of when we talk about exercise," Joanna said.
This major muscle "makes up the shape of your derrière and works when you thrust your hips forward or move your hips to the side," the fitness expert explained.
Meanwhile, the gluteus medius and gluteus minimus "are smaller muscles that assist the gluteus maximus with other, more specific movements", she added.
The fitness expert got to the bottom of how a shapely bum could benefit your health and how to tone your tush.
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1. It eases back pain
According to Joanna, strengthening your glutes can help stabilise your pelvis and support the spine, which in turns prevents your lower back from curving and improves posture.
"Weak glute muscles can also contribute to back pain," she added.
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"When the glutes are underdeveloped, the lower back muscles may compensate, leading to strain and discomfort.
"Toning the glutes can distribute the workload more evenly across the posterior chain [the back of the body], helping to alleviate this strain."
2. It prevents knee pain and injuries
"Strong glutes act as a stabiliser for your hips and knees too, preventing them from collapsing inwards during movements," Joanna went on.
"This is a common area of pain, especially for women.
"By improving hip and knee alignment, toned glutes can reduce the risk of common injuries such as IT band syndrome, patellofemoral pain syndrome, and hip impingement."
3. You'll burn more calories
Writing for , personal trainer Matt Roberts said strengthening your bum can help you burn more calories.
He said: "The glute is the single biggest muscle in your body and the muscles you work in and around it doing exercises, such as squats, step ups and lunges which recruit a large number of muscles, will have you burning energy super fast and make becoming leaner significantly easier.
"One pound of muscle burns around six to 13 calories extra at rest, more when you are moving, so focus on the big muscles to add to your metabolic rate."
4. You'll look younger
According to Matt, strong glutes can help you look younger, as they support your posture and walk.
"When they are weak our movement changes, our posture alters, we stoop a little and our walk becomes that of an 'older' person," he explained.
Now you know why a good bum can boost your overall health, here's how to get it...
SQUATS
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Squats are probably the first butt-toning exercise that pops into your head, but they're a classic for a reason.
"Squats are a great exercise for targeting the glutes, quadriceps, and hamstrings," Joanna said.
To squat, begin by standing with your feet shoulder-width apart and lower your body as if you're going to sit back into a chair.
Keep your chest up, gaze forward and your knees in the same line as your toes.
To lift up from the squat, push through your heels to return to the starting position.
Joanna suggested trying variations like sumo squats or jump squats for an extra challenge.
LUNGES
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"Lunges are a fantastic choice to strengthen the glutes, whilst building on mobility and range of motion," Joanna said.
"From a standing position, step forward with one leg and lower your body until both knees are bent at a 90-degree angle," she explained.
As with squats, make sure your front knee doesn't extend past your toes.
Push back up to the standing position and repeat on the other side.
"You can also try reverse lunges or walking lunges to mix up your exercise routine," Joanna added.
GLUTE BRIDGES
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Glute bridges are a low intensity exercise that can give you a rounded and perkier butt, Joanna said.
"Start by lying on your back with your feet flat on the floor, hip-width apart.
"Breathe in, engage your core and squeeze your glutes as you lift your hips toward the ceiling.
"Hold for a second at the top, then lower back down with control as you breath out."
If you want to make the exercise more intense, try single leg glute bridges by keeping one leg in tabletop position, or place a resistance band above your knees.
STEP UPS
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"Step ups are a great way to burn fat whilst building muscle in the glutes," Joanna said.
"This exercise works the legs unilaterally, which helps to even out any imbalances between the two sides."
Find yourself a sturdy step, bench, or box and step onto it with one foot, pressing through the heel to lift the body up.
Step back down and repeat the exercise.
You can try holding dumbbells for added resistance if you would like more intensity, the fitness expert suggested.
DONKEY KICKS
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Donkey kicks are low-stress for your body and you don't need any equipment to feel the burn in your bum.
"It’s a workout that can be done anywhere and also works on your body’s stability- particularly from the glutes, hips, and spine," Joanna said.
Start on all fours with your hands directly under your shoulders and knees under your hips.
Keeping your knee bent and foot flexed, lift one leg up toward the ceiling.
Lower back down and repeat on the other side.
THE GLUTE MACHINE
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Using a glute machine can add an extra kick to butt day, strengthening your quadriceps, hamstrings, glutes, and iliopsoas.
"If you’re unfamiliar with this machine, I would recommend speaking to a qualified fitness coach," Joanna said.
The one at Curves involves standing in the glute machine with your hip over your ankle.
From there, you'll need to flex forward at the waist, grasp handles and brace your chest and elbows against the pads.
"Keep your bottom knee soft but stable for support," Joanna said.
"Place your foot on the pedal and extend the machine backwards fast. Bring the pedal back in slowly to return it to the starting position."
'Exercise and nutrition go hand in hand'
Though these exercises are a good way to strength train your glutes, Joanna also recommended adding some cardio and stretching in your 30-minute workouts.
This workout combo will help you develop lean muscle, raise your metabolism, burn fat and tone-up, she explained.
Your diet can also help you in your quest for a perkier derriere, as "exercise and nutrition go hand in hand", according to the fitness expert.
"Eating enough protein ensures your body has the necessary sources for repair after a workout, leading to stronger glutes," she advised.
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"Complex carbs like whole grains, sweet potatoes, and fruits offer sustained energy to power through glute-focused exercises.
"A balanced diet rich in fruits, whole grains and vegetables can also play a role in muscle function and recovery, giving your body the essential micronutrients it needs."
How much exercise should you do and when?
There are guidelines issued by the NHS and the Government regarding how much exercise people should do each day.
People should be active daily, and avoid sitting for long periods.
The NHS recommends an adults – those aged 19 to 64 – should aim for 150 minutes of “moderate intensity activity” a week.
This works out to 21 minutes a day, or 30 minutes five days a week.
Or, they could do 75 minutes of vigorous activity per week, which could be less than 11 minutes per day or 25 minutes three days a week.
Adults should also aim to do strength exercises twice a week, at least.
Examples of moderate-intensity activities include brisk walking, water aerobics, riding a bike, dancing, doubles tennis, pushing a lawn mower, hiking or rollerblading.
Examples of vigorous activities include running, swimming, riding a bike fast or on hills, walking up the stairs, sports, like football, rugby, netball and hockey, skipping, aerobics, gymnastics or martial arts.
Things like lifting heavy weights, sprinting up hills, spin classes or circuit training are considered very vigorous.
What time should you exercise?
Getting exercise into your day, no matter what time is a good idea.
But you may want to be more selective depending on your goal.
A 2023 US study on 5,285 middle-aged adults showed exercising between 7 and 9 am was the best time if you're looking to lose weight.
Researchers found that early-bird gym goers had a lower body mass index (BMI) and waist circumference than those working out later.
A 2022 study led by Prof Paul J Arciero, Skidmore College, New York, found that the optimal time of day to get your kit on might differ according to your gender.
Prof Arciero said women wanting to lose fat around their belly and hips would do better to hit the gym in the morning, but those seeking to gain upper body strength or simply improve their mood might see more results from evening exercise.
The results were the opposite for men.
If you struggle to get to sleep, it's been found that exercise in the morning may help, but exercise in the evening may help you to stay asleep.
Exercise, generally, can improve sleep quality.
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