5 Minute Butt And Thigh Workout For Women Over 50

The beginning of middle age is a critical point in life, especially when we start moving less in our day-to-day life.

Many women know the feeling of bones starting to ache, skin getting less firm, and that booty slowly losing its pump.

Thankfully, there’s a way to prevent that, and it’s quite easy. The answer is – exercise!

Your buttocks are the largest muscle group in your body. This means that even though we do not realize it, for almost everything we do with our lower body, we get strength from the buttocks, so it is not just for the looks that every woman wants to have a tight booty.

But without exercise, you will start to lose shape after the age of 40, due to muscle mass reduction.

5 Minute Butt And Thigh Workout For Women Over 50

So today, we want to recommend a short but effective workout that targets exactly this point and includes several variations of this exercise to keep it interesting.

It is very manageable, and time-saving, and it really does help tone the butt, making it firmer, and shapelier. The best part is that it will only take you 5 minutes a day to keep those muscles and bones strong!

Once you start warming up, you will need only 5 minutes to give strength to the buttocks, but also the torso and thighs. Try to do each movement first statically and then with pulses – this way you will really feel the burning! All you need to get started? A mattress.


You already know that squats are one of the best exercises for perfect buttocks.

Properly performed squats (with straight back and knees just above the legs) can tone the whole body and prevent injuries, improving your flexibility.

Whether you perform sumo squats, side step squats, jump squats, squat pulses, squat holds with twist…variations are more than welcome, and a perfect way to make every workout feel like new!

For this 5-minute workout, we recommend you start with 30 seconds of classic squats, followed by 30 seconds of sumo squats, then move to another 30 seconds of side step squats and another 30 seconds of jump squats.

With 2 minutes already gone, spend the next minute doing squat pulses for 30 seconds and squat hold for the remaining 30 seconds. Three minutes of your workout are now done, so let’s move on to the next exercise…

Glute Bridge

Spending your day sitting can deactivate your buttocks and slow down the rate at which your body burns calories. The strengthening of the hip in the buttocks bridge makes them active and can drive away any tightness from the many hours you spend sitting.

Put your hands on the side of your body, press your buttocks and raise your hips, then push to reach higher. Finally, lower yourself slightly.

Do this for 1 minute after you’ve finished your squat variations and once you’re done, it’s time to wrap up the workout with some yoga-style exercises!

Stretched Leg Lifts

Get into a “little table” position with the knees aligned below the hips and the elbows below the shoulders. Squeezing the abs, slowly kick the left leg back until it is stretched, just above the hip. Return to the starting position and repeat for 30 seconds.

Repeat with the right foot for 30 seconds.


5 minutes have now passed, and the endorphins can start kicking in. If you feel like you want more, go for another round…or more! 

This is the ideal program for strengthening and tightening the buttocks, and these are all exercises that you can do in 5 minutes anywhere – even in your living room.

So, what are you waiting for? Let’s get that body moving!

Leave a Comment

Your email address will not be published. Required fields are marked *