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How Long Does it Take to Get a Toned Butt?

author image Ollie Odebunmi
Ollie Odebunmi's involvement in fitness as a trainer and gym owner dates back to 1983. He published his first book on teenage fitness in December 2012. Odebunmi is a black belt in taekwondo and holds a bachelor's degree in economics from Kingston University in the United Kingdom.
How Long Does it Take to Get a Toned Butt?
A woman is working out on the elliptical machine. Photo Credit 4774344sean/iStock/Getty Images

A sedentary lifestyle with little exercise can lead to weak flabby gluteal or butt muscles. As the butt is one of the body's main fat storage sites, this often results in a fatty butt. An exercise program may help you lose fat, strengthen and tone your flabby butt muscles. But the speed at which you achieve this will depend on a number of factors such as your body type, age, gender and effectiveness of your workout program.

Body Type

There are three body types or somatotypes as discussed by the University of Houston. Ectomorphs are lean with little body fat and muscle, and find it hard to gain weight or muscle. Endomorphs carry a lot of body fat and gain fat and muscle easily, and mesomorphs have strong solid builds, gain muscle and lose fat easily. Most people are unique combinations of the body types, according to the University of Houston. If you are predominantly an ectomorph with little body fat, you should be able to tone your butt pretty quickly. If you are predominantly an endomorph, it may take you longer to burn fat from your butt and tone it. If you are a mesomorph, you should be able to tone your butt quickly.


You lose muscle as you get older, with the loss accelerating after 50, according to a study published in the "Journal of Nutrition." Muscle loss, coupled with a sedentary lifestyle is generally accompanied by increased body fat. As you get older, it will take you longer to tone your butt. For example, a butt-toning workout routine will work more quickly for a 30-year-old than a 45-year-old.


Women generally carry more body fat than men. According to Shape Up America, the healthy range of body fat between the ages of 18 to 39, is 21 to 32 percent in women, compared with 8 to 19 percent in men. Due to the predominance of the muscle-building hormone testosterone, men generally have more muscle mass than women. Women also tend to store more fat on the hips and butt. It you are a woman, it would take you longer than a man to tone your butt.

Fat Burning and Toning

Walking uphill burns fat from your butt while strengthening and toning the muscles. Walk for a minimum of 30 minutes. Climbing or running up bleachers also burns fat and tones your butt. Start by climbing at a gentle pace for 15 to 20 minutes. Increase your time to about 30 minutes as you get stronger. Increase your intensity by alternating between walking and running. For example, walk for five minutes and run for one minute. Repeat the sequence as often as you can, depending on your fitness. If you prefer using a gym, do a 20-to-40-minute workout on a stair climber or brisk walk on a treadmill set on an incline. Do these workouts at least three times a week


American Council on Exercise master trainer Kelli Roberts recommends lunges to tone and strengthen your butt. To do lunges, hold a dumbbell in each hand and take a big step forward with one foot. With your body upright, bend your knees until your front thigh is parallel to the floor and your rear knee almost touching the floor. Push upright and pull your front leg alongside your rear leg. Repeat with your other leg. Do three to five sets of 12 to 20 reps three or four times a week.

Quadruped Hip Extensions

The quadruped hip extension is another butt exercise recommended by Roberts. According to research commissioned by the ACE, this exercise activates the most gluteal muscle fibers. Kneel and balance your weight on straight arms. Lift your left leg, and with your knee bent, push the sole of your foot toward the ceiling. Do 20 to 25 reps. You should feel your left butt cheek contract with each rep. Change legs and repeat. Wear ankle weights for added resistance. Do three to five sets three or four times a week.

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