As we age, it’s natural for our bodies to undergo changes, and one area that often requires extra attention is our glutes. These powerful muscles play a crucial role in our overall strength, stability, and mobility. However, maintaining toned and firm glutes becomes more challenging as we enter our 20s and beyond.

While there may not be any secret exercises that guarantee a perfectly sculpted posterior, there are certainly effective strategies to keep your glutes toned and strong as you age. In this article, we will explore some lesser-known exercises and techniques that can help you maintain a youthful and firm booty well into your adult years.

So, get ready to discover the secrets to keeping your glutes in top shape and embrace a healthier, more confident you.

Exercise 1: Seated hip abduction

  • Start sitting on a hip abduction machine or bench with a mini resistance band wrapped above your knees, legs together.
  • Keep your knees bent at a 90-degree angle, squeeze your glutes and press legs against each other. Pause and continue squeezing your glutes, then bring your legs together with control to return to the starting position.
  • Do 2 sets of 20 repetitions.

Exercise 2: Kettlebell swing

  • You have to start standing with your legs wider than the width of your hips and with both hands holding the kettlebell between your legs and then you have to slightly bend your knees.
  • Next, you have to lean your chest forward, and swing the kettlebell back between your legs and then push your hips forward until you are in a standing position. And then, simultaneously, throw your arms straight in front of you while maintaining a firm grip on the dumbbell and repeat.
  • You have to make sure you are pushing your hips back and forth; these are push ups, not squats.
  • Complete between 15-20 swings.

Exercise 3: Hip Thrust

  • Sit on the floor in front of a padded bench.
  • Support your upper back on the bench, bend your knees and place your feet on the floor.
  • Pushing through your heels, lift your butt slightly off the ground. Next, push your hips up so that your torso and thighs are parallel to the floor.
  • Lower and repeat.
  • Do 12 repetitions.

Exercise 4: Barbell Hip Thrust

  • Start practicing with a light weight bar and place it on the floor in front of you. Grab a typical weight bench and sit with your back against it (on your side).
  • Now make sure your shoulders are pressed into the padded section of the bench, with the soles of your feet pressed into the floor.
  • Pass the bar over your legs and sit it in your lap on your hip bones, making sure it remains straight and well balanced.
  • Use your hands to stabilize the bar before pushing yourself up with your heels, contracting your glutes at all times and making sure your shins remain vertical.
  • Pause at the top (when your back is horizontal to the ground) before lowering yourself a few centimeters and repeating the movement. If your shins move excessively back or forward during the push, it means you’re losing focus on your glutes and using your quads and hamstrings instead. So avoid fast reps, focus on contracting your gluteal muscles, and make sure the range of motion is fairly shallow. It should be more or less the same as the glute bridge mentioned above.
  • Complete between 8 and 12 repetitions.