Stop Wishing and Get Working on a Tighter Butt

If you’re like most people, now that summer is finally here you’re probably thinking you should have spent more time at the gym this winter. This may be especially true for anyone who heads to the beach on weekends or lounges poolside during the summer months and wishes they had a firmer butt to show off their new swim suit.

Although wishing won’t get you the shapelier butt you’re longing for, there are a few great butt-firming exercises that are almost that simple.

Squats

Squats are one of the simplest exercises to perform, but there’s no denying they will work your glutes from all sides.

Start out in a standing position with your toes facing forward and your feet about shoulders’ width apart.

To perform the squat, hold your upper body as vertical as possible and press your heels into the ground as you gradually bend at the knees. It should look as though you’re cautiously sitting down. As you lower yourself into the squat, aim for getting your legs to a 90-degree bend, but don’t let your knees extend past the tips of your toes.

Return to the starting position by pushing your heels into the ground again and using the same slow and controlled movement to straighten your knees.

Do two sets of 10 – 20, depending on your ability.

Stationary lunge

The stationary lunge is an easy but effective way to lift sagging butt muscles.

Start out in a standing position with your arms at your sides and your feet together.

To perform the lunge, hold your upper body as vertical as possible and step forward with your left foot. As your left heel hits the ground, slowly bend your knee to a 90-degree angle as you lower your torso. But be sure your knee doesn’t extend beyond your ankle. Your right leg should now be extended out behind you with your right heel slightly off the ground.

Return to the starting position by pushing your left heel into the ground and straightening your knee as you bring your feet back together.

Do 10 – 15 reps, either by alternating sides or completing an entire set with one leg at a time.

Hydrant lift and side extension

The hydrant lift and side extension will give your butt that firmness you’re looking for.

Start out on all fours with your arms bent so that your knees and elbows are on the ground.

To perform the hydrant lift and side extension, keep your torso parallel to the ground and knees bent at a 90-degree angle. Keeping your leg at a 90-degree angle, slowly pivot your hip, raising your left knee toward the ceiling until it is parallel with the ground.

From this position, straighten your knee and extend your left leg out to the side.

Return to the starting position by bending your knee and lowering your leg back to the ground.

Do two sets of 15 – 20 on each side.

Glute kickback

The glute kickback is another way to give your butt an extra lift.

Start out on all fours, with your arms bent so that your knees and elbows are on the ground.

To perform the glute kickback, keep your torso parallel to the ground and slowly extend your left leg out behind you. Flex your foot and keep your leg straight as you raise your leg toward the ceiling. Be sure to squeeze your glutes and pause when your leg is parallel with your torso.

Return to the starting position by steadily lowering your straight leg to the ground and then bending your knee to pull your leg forward.

Do two sets of 15 – 20 on each side.

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