Exercises

5 Exercises You Can Do For a Firmer Butt

5 Exercises You Can Do For a Firmer Butt

Today, many people are raving about celebrity’s toned bodies, particularly dreaming about achieving a butt that looks just like theirs. So, it’s not surprising that when it comes to toning parts of the body, a firm, lifted butt is something everyone hopes to achieve. But it’s not as easy as it looks. In fact, many experts say that if you want a firmer backside, you have to first build muscle. Lean muscle will shape your rear into the natural-looking, round shape everyone seems to desire, but it takes some work. Thankfully, there are a number of exercises you can do to strengthen your butt muscles and help you achieve the butt of your dreams. You’ll definitely want to start adding them into your workout routines. Here are just five of the best ones.

1. Hip Lifts

This move not only tones your backside, it also helps to relieve any tension in your lower back. To begin this exercise, lie on your back with your knees bent and your arms at your sides. Then, lift your hips to the sky and hold that pose for about one second before lowering yourself back to the ground. Repeat this move for 60 seconds, and remember to squeeze your glutes and hamstrings as you move your hips up and down in order to achieve the best results. Make sure that you are careful not to overarch your back.

You can also make this move a bit more challenging by extending one of your legs as you lift your hips upward. Make sure to keep your thighs parallel to one another and hold the lift for about five seconds. Repeat this advanced version for 30 seconds on each leg.

2. Butt Raisers

This move works to tone your upper and outer glutes. Begin by positioning yourself on all fours. Then, extend your right leg out so that it is parallel to the ground. Cross it behind your other leg and carefully tap the floor with your big toe. Squeeze your glutes and work to lift your leg back up to where you started. Repeat this move for 20 to 30 reps on each leg. It’s important to remember to keep your tailbone slightly tucked and avoid arching your back while doing this exercise to avoid injury.

3. Single Leg Front Raises

This exercise does triple duty. It not only tightens your butt muscles, but it also works on your balance and stretches out your thighs. To do this move, stand straight with your legs about hip width apart. Grab two five pound dumbells, one for each hand. Start by bending your right leg and raising it off the floor. Aim for about three inches to start. Then, place your arms straight out in front of you with the weights in your hands and position them at about chest height. Raise one of your arms up and hold it above your head for three seconds before returning it to where you started. Continue this move, switching arms, until you have completed four repetitions on each side. Then, alternate legs and repeat the same steps.

4. Donkey Kicks

To do this move, start by bending your legs so you are in a squatting positon. Shift all of your weight over to one side and keep your knees beside one another. Then, lift your foot off the ground to extend one leg behind you. Pull your leg back into a running positon and hold it like that while making a pulsing motion. Pulse for 10 reps before continuing for another 10 reps on the other leg.

5. Single Leg Squat

This move specifically targets the part of the rear that many people have problems with. It works to tone the very back of your butt and the lower portion of your hips. To begin, stand straight with your ankles together. Then, set a folded towel on the ground and place your right foot on top of it. Place all of your weight on your left leg and slide the towel out to your right side before returning to your starting position. Focus on one side for about 30 seconds, remembering to bend your elbows and keep your fists up near your chin. When you are in the squatting position, be conscious of the angle your legs make. They should be bent at an angle between 45 and 90 degrees. After you’ve completed this repetition for 30 seconds, switch to the other side and continue doing the same move for another 30 seconds.

These exercises are some of the best for toning and sharpening up your glutes. Your butt will not only look better, but since many of these exercises work other areas of your body as well, you’ll feel better too. Remember to be careful not to overexert yourself, but try to complete the moves for the recommended time-frame in order to achieve the best results.

Sources:

http://www.womenshealthandfitness.com.au/fitness/workouts/1307-4-key-exercises-for-a-firm-bum?showall=&start=2

https://www.fitnessmagazine.com/workout/butt/exercises/our-top-10-exercises-to-tone-your-butt/?page=5

https://www.prevention.com/fitness/5-moves-that-seriously-lift-your-butt/slide/3