How to Tone Your Butt with Walking

Does Walking Tone Your Butt?

After sitting at work for much of the day, do you wonder how you could tone your posterior without major workouts at the gym? Do you see that your butt is losing its shape? You know you should exercise, yet you may not have the time and/or budget to join a gym. Here are some ways to tone your butt simply by walking.

How to Tone Your Butt - Walking - ‎

How to Tone Your Butt and Thighs through Walking

The best way to tone your butt is through regular walking. Here’s how in 12 + 1 steps:

1. Plan your walk.

Look around your neighborhood and see if you want to walk there or in an area park. You should choose a place to walk that is close enough to home (so you will not dread the travel distance) and a place that is accessible all year around. Be familiar with your surroundings in which you will be walking.

2. Wear proper walking attire to suit the season.

You should be comfortable and weather protected in your walking clothes; and make sure to wear only proper walking shoes with good support.

3. Be committed and motivated to walk.

Understand that to see results, you should be motivated to keep on your walking program throughout the year. Toning the body requires continuity, since the tone is soon lost once you stop walking.

4. Use a Pedometer.

Using a pedometer to monitor your steps can be extremely motivating.  A great pedometer that we love is Fitbit.

5. Pick a time for your walks.

Try to find a time slot in your day where you could do ten to upwards of forty-five minutes of continuous walking.

6. Walk often.

Plan on walking at least twice a week, going up to five times per week, depending on several factors including: your present fitness level, toning goals, and time constraints.

7. Try walking farther.

Once you are ready, change into your walking outfit and simply take off! If you haven’t walked very far for some time, head out for five minutes, and then turn around and come back to your starting point. See how you feel after those ten minutes. Next time, make the same walk or go farther depending on how you feel after the first walk. Try to work up to forty-five minutes per walk if time allows.

8. Get into a routine.

Walk Tuesdays and Thursdays or Mondays, Wednesdays and Fridays or whatever suits your situation.  Whatever you do though, make it a routine. A regular habit. That is the only way if your goal is how to tone your butt fast in two weeks! That is pretty much the ideal if your question is: How long does it take to tone your butt.

9. Walk faster.

Walk fast enough to tone your glute muscles, but do not overdo at the beginning. At first, set a comfortable pace and then speed up slightly each time until you can feel it working. During your walks, squeeze and tense your butt cheeks together frequently for a count of ten, or for ten steps.

10. Vary your walk path.

As you get more walks behind you, try to find small grades to climb up or a set or two of steps, as these will work out your butt harder than walking on flat ground.

11. Walk everywhere.

Walk indoors at an indoor gym track or shopping mall, if you feel more comfortable there, especially with a change of weather. Whenever you have the chance, just walk. Anywhere!

12. Check your results.

Check yourself out privately in a mirror, with and without clothes, to see if your walking program is working. Do this after a few weeks. Do not be concerned with weight changes at this time, as toned muscle weighs more than fat. However, if you are also trying to lose weight, this walking program is beneficial, especially when combined with a nutrition program and done in long period of time.

Bonus: Keep at it!

If your walking is working, stick with it. If you are not seeing as much benefit as you had hoped for, up the intensity with: increased speed, distance walked, steeper hills, ankle weights, or all of the above.

Walking really is a great way to tone the butt!


  • Know that toning your butt will not happen overnight. But with consistent exercise, you will see results.
  • If you want to create a toned butt, eat a lot of fruits and vegetables and drink a lot of water. These are anti-cellulite too.
  • The best place to walk is the beach. The sandy, uneven terrain will tone your butt and legs. You can feel it working after only a few steps.
  • Check with your doctor if you have any issues or conditions before starting a walking program. Your program may vary either due to your age and/or current health.

Adapted from How to Tone the Butt With Walking.