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Secret Exercises To Keeping A Toned Butt After Your 20s, Trainer Says

Incorporate them into your lower body workout for strong, fit glutes.
FACT CHECKED BY Alexa Mellardo

When you're in your teens and 20s, it's a lot easier to get in shape and stay in shape than it is when you're 30 or older. However, if you're not eating a healthy diet and strength training on a regular basis, it can be difficult to keep your body toned and fit. By establishing the right health and fitness routine that works best for you and toning different areas of your body, you're on the right track to getting into shape (and staying in shape).

A popular area to start focusing on is the butt. Having a strong pair of glutes will be beneficial when it comes to back pain, core strength, and also athletic performance, so you should be training them regularly. And if you want to keep your butt toned well after your 20s, then you'll need to incorporate lower body strength training exercises that work your glutes. Besides performing squats, deadlifts, split squats, and lunges, you also want to add in movements that directly activate your glutes and also provide good muscle contraction. That's the trick to getting and keeping a toned butt.

Read on for four personal trainer-approved exercises you can incorporate into your lower body workout to maintain a toned butt. And next, don't miss The "Simple" Exercise Rebel Wilson Did To Drop 75 Pounds.

1

Seated Band Abductions

Tim Liu, C.S.C.S.

Start by sitting down with a loop resistance band above your knees. Keeping your chest tall and core tight, push your knees out against the band, flexing your glutes hard for two seconds. Return to the starting position before performing another rep. Do 3 sets of 20 reps.

2

Kettlebell Swing

Tim Liu, C.S.C.S.

Start by lining up the kettlebell about two feet away from you. Push your hips back, keep your chest tall, and reach for the handle with both hands. Tighten your core, and pull the bell towards you before snapping your hips forward and squeezing your glutes as hard as you can at the top.

Swing the kettlebell until it's parallel with the floor. After you swing it, keep your core tight, and use your lats to pull the kettlebell back. Keeping your knees slightly bent, pull the bell back between your legs, and hip hinge back before popping them forward for another rep. Do 3 sets of 15 to 20 reps.

Related: The 5 Best Exercises to Build Better Glutes, Trainer Says

3

B-Stance Hip Thrust

3 b-stance hip thrust
Tim Liu, C.S.C.S.

The B-stance, or the staggered stance, is a great variation for the hip thrust. By having one foot forward, it places more stress on the back leg and glute, making it almost a single leg movement.

Start this exercise by setting up the barbell (or dumbbell) on your lap and having one foot forward at about 90 degrees and the other one slightly in front of you. With the foot out in front, raise your toe up so the tension is in the heel.

Keeping your core tight and chin slightly tucked, drive through the heels of both legs, squeezing your glutes hard at the top of the motion. Perform all of your prescribed reps in this position before switching to balance out the other side. Do 3 sets of 8 reps for each leg.

Related: The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says

4

Single Leg Hip Thrust

Single Leg Dumbbell Hip Thrust
Tim Liu, C.S.C.S.

Place your back against a bench with your legs supporting your core (that's suspended in air). Start the movement by placing a dumbbell on top of one leg. Keeping your core tight, lower yourself under control, bending from the waist. Come up by extending your hip up by pushing through your heel. Squeeze hard at the top for 2 seconds, and then lower your leg under control before performing another rep. Do 3 sets of 15 reps for each leg.

For more inspiration to getting your body toned, check out The 6 Best Exercises for Toning Your Stomach in 2022, Trainer Says and The 5 Best Pieces of Gym Equipment You Need at Home, Trainer Says next.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more
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