Butt and Hip Exercises for Women at Home

Tone your hips with strength-training moves.
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Women who carry excess weight in the hips and buttocks are often referred to as pear-shaped. While this doesn't carry the same risks as carrying excess belly fat, being overweight in general poses health risks, including stroke and heart disease. If you prefer to avoid the gym, several exercises can be done at home to tone your buttocks and hips. Talk to your doctor before starting a new workout routine if you are new to exercise.

Dumbbell Step-Up

    Stepping activates the muscles in your buttocks and hips, and is easy to do at home with minimal equipment. To do a dumbbell step-up, stand in front of an exercise step or small stool, holding a dumbbell in each hand. Step up with your left foot, firmly planting it on the stool before following it with your right foot. Step back down with your left foot, then your right foot, to finish one repetition. Alternate your leading foot to work the muscles in both sides of your body equally.

Clam Dig With Rotation

    The clam dig with rotation move is a good choice for working your hips and buttocks at the same time, in the comfort of your own home. To do the move, lie on your right side with your head resting in your right hand. Bend your knees in front of your body at a 45-degree angle. Hold a dumbbell in your left hand and lift both your left hand and left knee upward, keeping both at a 90-degree angle. Hold the move for two seconds, lower and continue for one minute. Switch to the other side to finish a set.


    Squats are easy to do at home, but are ideal for toning and defining your hips and buttocks. To do a squat, stand with your feet about hip-width apart, arms at your sides. Slowly lower your body, as if sitting into a chair, until your knees reach a 90-degree angle. Hold the position for a second or two, then stand back up to complete one repetition. Hold dumbbells in your hands to make the move more challenging to your lower body.

Box Jumps

    Box jumps are a good choice for working your lower half, including your hips and buttocks. To do the move, stand about 3 to 6 inches from an exercise platform, feet hip-width apart. Bend forward at your hips, lean over with your back straight and jump explosively, bringing your arms upward as you straighten your legs. Land on the platform, feet flat, knees bent and arms extended in front of you at shoulder height. Step down to finish one box jump. Make sure your platform doesn't slide across the floor, which could cause an injury.

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