How to get a Toned Bum in 1 Week (Exercises and Diet)

Woman with a toned bum

How to get a toned bum in 1 week? Want a toned bum but don't want to put in months of hard work? Luckily, with the right exercises and techniques, you can tone your bum in just one week! Keep reading to find out how.

Table of Contents

5 Basic exercises to get a toned bum

You'll need to do the following exercises three times a week to get started. Aim for three sets of 15 reps for each activity. 


  • Start with your feet shoulder-width apart and your hands at your sides.
  • Lower your bum as if you're going to sit in a chair, then return to standing. 


  • Start by standing with your feet together and your hands on your hips.
  • Step forward with one leg and lower your body until both knees form 90-degree angles.
  • Return to standing, then repeat with the other leg. 

3-Donkey Kicks

  • Get down on all fours, ensuring your wrists are directly under your shoulders and your knees are under your hips.
  • Keeping your abs pulled in tight, kick one leg straight back until it's in line with your spine.
  • Squeeze your glutes at the top of the move, then slowly lower your leg back to the starting position.
  • Repeat with the other leg. 

4-Glute Bridges

  • Lie flat on your back, feet flat on the ground, shoulder-width apart, and legs bent to 90 degrees.
  • Drive through heels to lift butt and upper back off the ground, extending hips until thighs and torso align with each other—keep shoulders pressing into the ground throughout.
  • Reverse the motion to return to the start position, and repeat for reps before switching sides.
  • That's one set; do three total. 

5-Fire Hydrants

  • Start on all fours as described above for donkey kicks, but keep the bottom knee bent and raise the straight leg out to the side before returning it down under the hip (as if doing a reverse donkey kick).
  • That's one rep; do 15 per side per set." 

There you have it; five exercises will help you get a toned bum in just one week! Remember to focus on form rather than speed and to rest for 30 seconds between sets. With consistency and dedication, you'll be seeing results in no time!

Alternative routine to get a toned bum in 1 week

Want a toned bum but don't want to spend months working for it? No problem!

With this simple, effective routine, you can achieve your desired results in just seven days. 

Day 1

Do 100 squats while holding a dumbbell in each hand. Rest for 30 seconds in between sets. 

Day 2

Do 50 jumping jacks, then immediately perform 50 lunges (25 on each leg). Repeat this circuit 3 times with no rest in between exercises or sets. 

Day 3

Do 4 sets of 25 Donkey Kicks. Rest for 30 seconds in between each set. 

Day 4

Do 4 sets of 10 Glute Bridges. Rest for 30 seconds in between each set. 

Day 5

Do 3 sets of 20 Curtsy Lunges (10 on each leg). Rest for 30 seconds in between each set. 

Day 6

Do 100 Fire Hydrants (50 on each side). Rest for 30 seconds in between sets. 

Day 7

Do 2 sets of 20 Pilates Leg Lifts. Rest for 30 seconds in between sets. 

There you have it! Follow this routine, and you'll be well on your way to getting the toned bum you've always wanted.

Remember to stay consistent and challenge yourself as you progress - your hard work will pay off!

Diet to get a toned bum in 1 week

It never fades no matter what the season is, the wish to have a toned body - especially a toned bum - is always on our minds!

I will show you how you can get a toned bum in just 1 week by following this simple diet plan. But first, let's understand why we need to focus on our bums. 

Your bum comprises 3 main muscles: gluteus maximus, medius, and minimus. These muscles help you with daily activities like walking and running but also help stabilize your pelvis and hips.

A strong and toned bum indicates good health and fitness levels. So let's start with the diet plan to help you get a toned bum in 1 week! 

Day 1 

  • Breakfast: Oats with milk and fruits 
  • Lunch: Grilled chicken salad 
  • Evening Snack: Roasted chickpeas 
  • Dinner: Clear vegetable soup 

Day 2 

  • Breakfast: Eggs (scrambled, poached, or boiled) with whole wheat toast 
  • Lunch: Tuna sandwich with a green salad on the side 
  • Evening Snack: Handful of nuts and seeds 
  • Dinner: Grilled fish with steamed vegetables 

 Day 3 

  • Breakfast: Pancakes with honey and berries/fruit yogurt  
  • Lunch: Chicken wrap/burrito bowl       
  • Evening Snack: Sliced fruits with yogurt dip   
  • Dinner: Quinoa stir fry with vegetable

Day 4     

  • Breakfast: Avocado toast with egg   
  • Lunch: Spicy lentil soup  
  • Evening Snack: Celery sticks with peanut butter  
  • Dinner: Stuffed peppers   

Day 5     

  • Breakfast: Banana smoothie bowl/peanut butter toast  
  • Lunch: Tomatoes mozzarella salad    
  • Evening Snack: Edamame   
  • Dinner: Chicken curry with rice    

Day 6     

  • Breakfast: Sweet potato hash browns with eggs   
  • Lunch: Greek salad  
  • Evening Snack: Popcorn   
  • Dinner: Beef stroganoff over noodles    

Day 7     

  • Breakfast: Omelette with vegetables  
  • Lunch: Vegetable soup with grilled cheese sandwich on the side  
  • Dinner: Salmon with roasted vegetables  

Bonus tip: During the day, drink plenty of water (at least 2 liters or eight glasses) and green tea. It would be best if you also took a multivitamin supplement every day.   

This diet will help you get a toned bum in just one week! So go ahead and give it a try! Along with following this diet, exercise for at least 30 minutes daily for the best results! (cardio + strength training)

DISCLAIMER: does not provide medical advice, examination, or diagnosis.

Medically reviewed and approved by Nataniel Josue M D.