How to Get a Fit Butt: Diet, Style, and Fitness | The Kewl Blog

How to Get a Fit Butt: Diet, Style, and Fitness

Last updated on : March 01 2017

a fit butt

What is the one thing that sets apart celebs like Jennifer Lopez and Kim Kardashian from the rest? These strong women have a very noticeable thing in common – their sexy butts. With derrieres so good, these ladies can make people stop in their tracks and gawk shamelessly – is there any wonder that there were rumors about JLo having insured hers?

At some point every fashionista wants to define her curves and polish her look. We do not blame you for wishing for hot posteriors you see on social media and red carpets. The good news is that you can actually get the butt you always wanted with the right diet, exercise, and clothes.

In this brief guide we talk about the best foods to keep you trim, recommended exercises to give your curves more definition, and our best selling dresses designed to give you a butt that is firm and shapely.

Booty Poppin’ Foods

Your diet is paramount for a healthy, sexy body and watching what you eat becomes even more important when you are looking to get a well-defined behind. Here are some foods to incorporate into your diet.


Fresh, green veggies are full of nutrient, antioxidants, and other elements that not only do well for toning your butt, but help you maintain your curves. So pile on the spinach, kale, broccoli, and other leafy green vegetables regularly on your plate.

Sweet potatoes are also recommended when it comes to a sexy booty as these fight stomach fat and are excellent sources of potassium and Vitamins C and B6. For added benefits, add tomatoes, cucumbers, berries, and fresh fruit to a salad or as a regular snack to your diet. A bowl of salad is the best way to increase your intake of butt-boosting veggies.


If you love your seafood, there is good news for you—tuna is an excellent food that should be a part of your diet. The advantages of tuna is that it is easily available, affordable, and can be prepared in various ways. Loaded with healthy fats and proteins, this fish has approximately 200 calories in one serving. You can add it to your salad, make a baked dish, or mix it with veggies and eggs to use as a sandwich spread.


Protein is an important part of any diet, and those working out for a shapely butt should pay attention to their protein intake. Go for leaner options like turkey, fish, skinless chicken, and lean beef to build muscle in the right areas. Dairy and eggs are also excellent sources of protein, but keep a watch on the portions to avoid increasing cholesterol.

The right amount of proteins combined with booty-toning exercises can work wonders for your gluteus maximus. If you are not a fan of non-vegetarian food, consult your health practitioner or fitness trainer for a good protein powder. Whey protein and hemp protein powder are some great options.


Whole wheat and grains are recommended for anyone looking to get fit and in shape, but quinoa is one grain that you should definitely add to your diet. This healthy food contains all the right ingredients like essential amino acids and healthy protein to make your butt toned and firm.


When trying to watch your weight it is often recommended to avoid eating nuts as these are high in protein and calories, but this work very well when you are trying to build muscle in your booty and shape it with the right workouts. Go for the unsalted variety of almonds, cashews, and peanuts. Eating mixed nuts also help you keep your energy levels up, which is immensely helpful for your butt-building workout sessions.

nude mesh dress

[Show off a fit butt and more in a See Through or Nude Fitted Dress]

Physical Activities to Keep Your Butt in Shape  

To get that sensational behind, you need to complement your diet with regular workouts. But rather than exercising at random, aim to incorporate specific exercises that work toward giving you that round, perky bottom you deserve. Here is a list of the most comprehensive exercises that target your butt.

Jump Squats

We all know that squats are great for toning the glutes, but there are several types of squats that you can do. Adding a jump to your squat routine helps burn more calories and shape your behind. Here’s how to do it:

  • Stand with your feet shoulder-width apart and arms bent. Keep your hands at the chest level. Bend both knees and get into a full squat.
  • Next, jump upwards as high as you can.
  • On landing back on your feet, lower your body back into the squat position. This completes one rep of the exercise.


An exercise that has many different types and forms, lunges are effective for toning your booty while providing you with plenty of variety in your workout regime. Instead of sticking to one type, incorporate lunge jumps, lunges with weights, side lunges, back lunges into a front kick, and ones done on an upward and downward incline. All of these work very well since you need to use the muscles on your rear end to bring your body back into standing position once your body goes down into a lunge.

Heel Raises

For a round, curvy behind add high heels to your regular workout sessions. For enhanced effectiveness, consider using resistance bands or ankle weights as these will maintain the tension in your muscles and boost growth. Here’s how you can perform heel raises:

  • Start by keeping your knees and hands in a tabletop position.
  • Place the heel of your right foot straight and upward toward the ceiling while keeping your knee at a 90-degree angle. As you exhale during the movement, flex your glute muscles.
  • Slowly bring your knee back down to cross it over the other one as you inhale. Repeat with the left leg.


This exercise may look deceptively simple, but is an excellent exercise that works on your posterior. Follow these steps to perform a plie the right way:

  • Stand straight with your feet apart to slightly more than shoulder-width. Keep your toes pointed out.
  • Bring both arms to the front and lower yourself into a squat.
  • Squat as low as you can manage without allowing the knees to move beyond your toes.
  • Come back up to the standing position and repeat. As you perform this exercise, contract the muscles of your glutes.

Style to Enhance Booty Definition

Once you get into the right diet and workout regime, it is time to show off that bootylicious body. But you can be smart even with your outfits by picking ones that highlight your butt in the most sensuous way. The trick is to wear clothes and sexy bandage dresses that make your waist look smaller (like ones cinched at the waist). A slim waistline makes your booty look bigger in comparison and more shapely. Here are a few tips to choosing the right dresses to flaunt your curvaceous behind.

Structured pleats

Choosing the right lower garments is important to make your butt look bigger and sexy, so pick skirts with well-structured pleat instead of bubble skirts. Go for a fabric that is not too flimsy. Form-fitting pencil skirts, high-waisted pants, and colored bottoms are excellent choices.

Short bandage dresses

Several celebs have proved time and again that there is nothing hotter than a good bandage dress when it comes to flaunting your curves, and this is just what you do to show off that booty you worked so hard to get. Choose bandage dresses with a short hemline as showing off your legs highlights your butt in the more sensuous manner rather than it getting camouflaged in long, flowy wear. Remember that when it comes to dresses that show off your booty, the shorter the hemline, the better.

Stretchy materials

What makes bandage dresses the go to style when looking to show off a defined bum? The quality stretch fabric. Such fabrics hug your body like a second skin and lift your booty rather than squishing it down. Avoid thin materials and instead go for ones with a bit of elasticity even in your pants for a shapely effect.


When you are trying to accentuate your rear end, choosing the right underwear with every dress becomes vital. Visible panty lines negate the sex appeal of the most stylish dresses. Shapewear is designed to shape your body and give you confidence. From thongs to g-strings to basic lace panties, choosing the right underwear plays a big role in how your booty shapes up in your jeans, pants, and skirts.

To achieve the booty you want you only have to remember a few things. The right eating habits, exercises, and picking suitable clothes can help you give JLo’s famous butt a run for its money. And with that perky a behind, you will be a star in your own right.

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About the Author

Sasithon Bella is the kewl in The Kewl Shop. Co-founder, chief buyer, bandage dress guru and a lot more. If you like what you see at The Kewl Shop it is because of Sasithon Bella. You might know her better as Sasi.



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