Best Butt Workouts

Did you see the Superbowl 2020 half time show? J-Lo proved to the world women over 50 can look HOT!

If you have to pick your chin up from the floor every time you see Jennifer Lopez’s absolutely ripped body, then you’re not alone. And while we’ve all been in total envy of her sculpted physique for quite some time now, we’re only all the more impressed by it with the knowledge that Lopez turned 50 in July 2019. At the end of this article, we go over Lopez diet and best butt workouts.

Aside from getting a washboard stomach, most people–women at least–list getting a great butt as a major fitness goal.  But just how do you go about getting a great butt? Well below you’ll find the best butt workouts around.

Top 4 Butt Workouts


The simplest butt workouts involves simply stepping up stairs.  You can do this with a big flight of stairs or just go up and down the first one.  Use extra weight in order to push yourself harder or speed it up with a running drill up a flight or two of stairs.   


Though you may not like it, squats are still some of the best butt workouts you can do to improve your buns. Taking some dumbbells doing a good fifteen reps of squats a few times a day can get you the kind of butt you’ve been dreaming about.  You don’t need to add really heavy weights, but just a little something that slows you down and makes you concentrate on your core and your technique.

Step-Back Lunge: 

Like a forward lunge, using a backwards lunge can go a long way to increasing muscle tone in buttocks.  Again taking a weight in each hand, slowly lower one leg backwards and touch the back knee to the ground.  Doing fifteen or twenty of these on each leg and feel that oh so delightful burn.

Chair Pose: 

With weights if you’re up for it, or without if you’re not, stand against a wall and slowly lower your body into a faux seated position.  Hold this position for as long as you can making sure to breathe deeply and not hold your breath. Take a break and repeat.

These poses and exercises are proven butt toning basics.  If you’re looking to improve the look of your derriere, add a few of these to your workout regime and you’ll be sure to see results.

Exercises for Women 50+

The inevitable consequences of aging leave many people, particular women, yearning to be in better shape and wanting to restore themselves to their earlier vibrant selves. Although there is no magic cure for aging, there are many exercises that older people can do to keep themselves in better shape and looking sharp.

It is crucially important for older people to get exercise because their bodies begin to deteriorate quickly otherwise. Unfortunately very few people over the age of fifty get adequate exercise, and this explains many of the problems that most aging people have. What follows is a few exercises designed specifically for women over the age of fifty who want to stay fit and toned.

Strengthen the Back

Exercising the back is essential for aging people, the back physically supports the entire body, so strengthening back muscles will ease strain and leave you feeling more energetic. These exercises will also tone your hips and buttocks, targeting the most problematic areas for women. There are many different exercises which help strengthen the back and are suitable for older women, including shrugs, back extensions, dead lifts, and bent over rows. Consult you local gym, the internet, or any fitness books to learn the specifics of these exercises.

Tone Your Core (Gut and Butt Workouts)

The abdominal region is also crucial to giving your whole body the support and mobility it requires, so it should be a focus of any exercise regimen for older women. Targeting this area will also tone your stomach, a desirable outcome in itself.

Abdominal exercises are fairly straightforward, everyone knows how to do sit ups or crunches. However for women over fifty these kinds of exercises can be rather unforgiving, and should therefore use those big exercise balls for their crunches to give them some extra support. Effective abdominal exercises also include leg lowering, ball rock, and the different kinds of crunches (reverse, oblique, bicycle, etc).

Don’t Forget Your Arms

Arm exercises are fairly easy to do and help eliminate those sagging arms which often characterize the aging process. Overhead extensions, tricep kickbacks, and tricep dips all help workout the triceps and remove excess fat located on the back side of the arms. To tone your biceps there are various kinds of curls which are all very easy to do, including the hammer curl and the concentrated curl. These exercises are used by everyone, the only difference for older women is that they should begin with very little weight and do many repetitions.


But if you thought for one second that Lopez’s body was the work of blessed genetics, or a casual Pilates class, then you are sorely mistaken (those abs she showed off at the CFDA Awards did NOT come easy).
Unsurprisingly, a whole lot of work went into the body the Hustlers actress has today, including a clean diet and a strict workout regimen, especially ahead of her 2020 Super Bowl Halftime performance with fellow singer Shakira.

Here, we run through Jennifer Lopez’s exact diet and butt workout routine.

EXERCISE: Her Go-To Leg Workout

While Lopez upped her strength workouts to learn how to pole dance for her role in Hustlers, it seems that the actress is just as committed to her training ahead of her wedding to baseball star Alex Rodriguez. Taking to Instagram in November 2019, the star posted a snippet of what appears to be an intense leg workout, with Lopez shown doing a low-rep, heavy-weight leg press alongside her trainer.

EXERCISE: Never Skimping On Her Workouts

Most people can agree that exercise can sometimes feel like a bit of a chore—Lopez isn’t most people. In fact, getting her heart rate up three to four times a week is a great source of joy for her. “I am 100 per cent convinced that working out is part of what makes me so happy,” she told Hello!.

“Dance has always been a huge part of my life and taking the time to move my body and do something that’s so good for me is key to my happiness. And I really believe that when you take care of yourself and work to stay healthy, you’re better able to take care of those you love. So working out is definitely a priority for me.”

EXERCISE: Mixing Up Her Workouts

The key to Lopez’s tireless dedication to exercise seems to lie in her tendency to mix up her workouts.

“When I’m in New York, I work out with David Kirsch—he’s an amazing trainer,” she told Hollywood Life. When I’m in LA, I work with Tracy Anderson. I like the balance that they both give me. They have two totally different approaches. I like switching it up with my body.”

When working out with Anderson, she takes a slightly more relaxed approach to her routine, freestyling her sessions, and incorporating arm weights with moves that corporate the butt, thighs and core.

In comparison, Lopez’s workouts with Kirsch are slightly higher in intensity. The trainer spilled Insider that their workouts typically consist of kickboxing, circuit training, lunges, burpees, and ab workouts. She also incorporates HIIT workouts into her training to target the stomach.

EXERCISE: Her Go-To Butt Workout

According to her trainer, David Kirsch, the one move JLo incorporates into her workouts to sculpt her butt is a platypus walk. Kirsch told Insider that this move is “the quickest, most effective workout for your butt.”

The low squat technique, which can be seen in one of Lopez’s Instagrams, works on “the inner thighs and lifts and tones the butt.”

EXERCISE: Her Go-To Upper Body Workout

Also courtesy of Kirsch is JLo’s go-to move to tone her upper body: Spiderman push-ups.

This move incorporates a stability-testing bosu ball to blast the arms, chest and core.

“This is a pretty comprehensive exercise,” Kirsh told SELF. “If you’re short on time, you can do it as a standalone move and feel like you accomplished something. You can also incorporate it into your regular upper-body or core workout.”

EXERCISE: Her go-to full-body workout

If Lopez is after a full-body workout, she turns to Kirsch’s signature 32-minute express workout, over a workout which lasts for ours.

“The key is less is more now, truncated workouts,” he told Insider. The two hour workouts are gone.”

Incorporating gliders, resistance bands, dumbbells and medicine balls, this express workout is low-impact and super sculpting.

In June 2019, J-Lo shared pictures of a pre-show workout to her Instagram story, featuring a dumbbell lift and squat workout focusing on her back and butt. She captioned the post: “Biceps, back and booty!”

J-Lo’s focus on arm workouts (assisted by a home gym machine), while also focusing on butt workouts, is likely one of the secrets to her toned back, arms and derrière.

  1. Wide Stance Squat
  2. Reverse Lunges
  3. Plank on a Medicine Ball – 30-second plank.
  4. Lateral Lunge
  5. Dumbbell Row to Tricep Extension – 10 reps on each side.
  6. Shoulder Taps
  7. Side Planks
  8. Overhead Slams with Medicine Ball
  9. Torso Rotation with Resistance Band
  10. Squat with Row and Bicep Curls with Resistance Band
  11. Tricep Extensions with Resistance Band
  12. Medicine Ball Sit-ups
  13. Weighted Jackknives
  14. Russian Twists
  15. Push-ups with Glider
  16. Pike-up PlanksUnless advised otherwise, you should complete 20 reps of each move.

DIET: Water, water, and more water

Beyond any other diet or health rules she lives by, Lopez’s number one rule has always been to keep well hydrated.

“Drinking plenty of water, especially before a workout, can help you push harder and get more out of your exercise routine,” she told Hello!.

While going into her workouts well hydrated is key, she also makes sure she’s replenishing her supplies right after she exercises: “I try to keep my body hydrated and well rested after every workout,” she said. “That way, I’m ready to hit it hard again the next day.”

DIET: No Caffeine or Alcohol

As important as it is to know what you should be putting in your body, something that’s perhaps more important is knowing what not to put in it. In JLo’s case, she steers well clear of caffeine.

While she does drink coffee, she always makes sure it’s decaffeinated. “I haven’t had caffeine in years.”

DIET: Clean Eating

When it comes to diet, Lopez is pretty strict. She sticks to a balanced, nutrient rich diet, and has cut out all processed and refined foods.

“I have her eating very clean because she needs really good fuel for all the things that she’s doing,” her trainer Tracy Anderson told People. “It’s all organic and it’s all very well thought out, with the balance of very high quality proteins and a lot of nutrient-dense food… everything is fresh.”

Even when dining out, the singer likes to keep her diet in check. “I’m a very social person and love spending time with my friends and family, so when we go out to eat I try to make healthy choices,” she told Hello!.

“Most restaurants offer healthy, low-calorie meals so I watch for things on the menu that fit my lifestyle. I’ll have a salad or some fish with veggies. And I make sure I drink lots of water throughout the meal.”

When it gets to lunch time, Lopez fills her plate with a tonne of veggies. “By lunchtime, I’m starving,” she told Hollywood Life . Her mid-day menu typically consists of either salmon paired with a broccoli, zucchini and capsicum salad dressed in vinaigrette.

When it comes to dinner, Lopez typically eats a protein paired with quinoa. “It feels like rice and beans, which I grew up with. And I like pork and chicken — especially Puerto Rican style!” she said. While her diet may sound a little restrictive, JLo has never starved herself to stay slim. Instead, she eats foods that will properly fuel her for the day.

DIET: Smart Snacking

While snacking for most consists of a packet of chips or a few squares of chocolate, JLo doesn’t let herself get tempted by junk foods. Instead, she opts for healthy snacks between meals. “I also love to relax with my kids after a workout and share a healthy snack with them,” she told Hello!. “I always carry fruit and veggies with me to give me something to snack on between meals.”

Or if vegetables just won’t cut it, the singer will reach for something slightly more substantial. “Protein is my go-to whenever I start having cravings,” she said. “It fills me up and keeps me full longer. It’s a great muscle fuel.”