Ever thought that having a bigger booty is just a vanity thing?  Well, you’d be surprised to know that there are many more benefits to having a great booty! For starters, it makes a significant difference to your posture and overall health. Discover more here…

What is the Booty About?

It’s about strengthening your backside, which enhances your core and thighs. Specifically working on muscles like:

  • Gluteus Maximus – helps with climbing and standing from a sitting position.
  • Gluteus Medius – helps support the hips.
  • Gluteus Minimus – helps with twisting and rotating the hip joints.
  • Tensor Fasciae Latae – helps stabilise the pelvis on top of the thighs.

This works together with your quadriceps and other muscles for activities like walking, running, jumping, and squatting.

Awesome Benefits of a Great Booty

If you suffer from back pain, weak core or simply looking to change, then you must check out these benefits:

1. Protect Your Lower Back

Having a great booty can protect your lower back. When your glute muscles are weak, other smaller muscles need to kick in and help propel your legs to walk. This leads to strain in your back, hips, knees, and other places of the body. Having strong glutes can avoid excessive use of muscles.

2. Weight Loss

Butt and thigh exercise tones and shape your lower body. They also contribute to your overall fitness, by supporting your body for movements like lifting, squatting, bending, and twisting. The easier you can move, the more efficient your workouts will be.

3. Strengthen Your Pelvis

Childbirth and obesity are common causes of weakened pelvic muscles. A weak pelvis is a sign that your internal organs aren’t fully supported. This can lead to embarrassing situations with wind and other digestive issues. Creating a great booty can strengthen your pelvis, giving you better control over the bladder and bowels.

4. Easier to Handle Daily Activities

A powerful set of glutes means you can handle daily activities better. Walking upstairs, running, climbing, squatting, and standing all become much easier. This is especially helpful when you have a toddler to look after! The less resistance your body feels, the more daily activity you’re likely to take on.

10 surprising benefits of a great booty

5. Improve Balance

A great booty can improve your balance by supporting your legs and core. By improving balance, you reduce your risk of falling and injury. When we get older, osteoporosis can make our bones more fragile. A simple fall can lead to hip fractures, broken bones, and head trauma.

6. Biologically More Attractive

An instinctual behaviour of all creatures on earth is to find a suitable mate for breeding. Scientists say the curve of a strong booty attracts the primal part of the male brain. The reason is, it indicates an ability to handle childbirth. That doesn’t mean you have to settle down before you’re ready, but it’s nice to know what helps with general attraction.

7. Improve Athletic Performance

The gluteus maximus is a muscle that moves the thigh. It can generate a lot of power, improving your speed, acceleration, and endurance. Supporting the hips can help your body propel forward and enhance overall agility. If you want to be able to run, jump or cycle faster, consider working on your booty!

8. Improve Your Posture

Having a curved spine can cause back issues. It also pushes the stomach forward, giving the appearance of a beer belly. People with weak booty tend to tilt their hips forward and curve their spine too much. A strong, firm booty can prevent this, saving you back pain and giving you a slimmer look.

9. Increase Bone Density

From the age of 30, new bones start forming with a risk of lower density and disease. Performing exercises to work on your booty can postpone bone density loss, especially as you age. The earlier you start training, the greater the benefits in the long term.

10. Improve Your Overall health

Your booty exercise plan can have amazing benefits to your overall health. Booty size has been linked to cholesterol and the risk of chronic illness. Women with bigger booty’s/smaller waists have been shown to have higher levels of HDL cholesterol that help keep your arteries clear of blockages.

Exercise and balance challenge all your muscle groups to work together, giving you more of an overall body workout. By improving your overall athletic performance, you can keep your body challenged and engaged.

How to get a Great Booty

Set yourself goals, start small, and build on your progress. Here are some small simples goals:

  • Start exercising consistently three times a week.
  • Cut out a big piece of junk from your diet for one month.
  • Increase your squats by one minute for each session.

Good exercises for the booty:

  • Squats
  • Lunges
  • Glute bridges
  • Leg extensions
  • Plank lifts
  • Deadlifts
  • Step-ups
  • Floor jacks
  • Hip extensions
  • Sidekicks.

Just to name a few! Try various workouts and keep focused on your goal.

As you can see, having a great booty is about much more than looking sexy. So why not start working on your health today? Start reaping the rewards and enjoy the effects of feeling good and looking good!


  1. Coming from someone with back problems I can relate to this piece because it points out the importance of building up strong back muscles also includes building up strong booty muscles. Likewise, with my back issues, by doing so it really has helped with my balance, posture, and keeping my back in better shape than giving into the pain. Well done on this piece, it is spot on!

    • Thanks Charity. I’m sorry to hear of your back issues, indeed it’s important to build up back and booty muscles for support. I’m glad you’re experiencing the improvements it brings. Thanks for reading!

  2. Some few months ago I decided to do something to keep fit. I started with yoga, which is great but I think it’s time consuming and I don’t always get the time to spend in a mat. So, I switched to squats, it’s easy and quick. But I never timed my sessions. Thanks to your post I am gonna increase with 1 minutes and see what happens. But with what I have been doing, I see great results on my booty, my hips and even my back. My booty is more firm an looks great!

    So, yeah! You are totally right, having a great booty can transform your body and your self-esteem too.

    Thanks for sharing.

    • I’m glad you found this helpful! HIIT exercise is also ideal for people with little time, and you can easily incorporate booty exercises into the workouts (squats, lunges etc). A Tabata round can be as short as 4 minutes. I’m glad you’re seeing great results, thanks for reading.

    • Thanks Tamika! Yes, it’s something we take for granted, but there are so many more benefits than just looking great – especially for the back. Cheers 🙂


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