Exercises for a Firm Butt

Best Exercises for a Firm Butt

Because women are predisposed to carry more fat in the hips and thighs than men are, the butt can be a problem area for many. There are no magic remedies to shape up your rear; it takes hard work and dedication to get your bottom in great condition, but the results are worth it. You’ll enjoy the way your slacks fit and how you look in a swimsuit, coming and going.

You can tone your butt with or without weights and weight machines, so a gym membership isn’t a requirement for whipping this part of your body into shape. A healthy eating plan and regular fat-burning exercise, however, are part of a complete toning routine, so don’t forget to eat well and walk, jog, run, swim or play a cardiovascular sport like tennis or basketball a few times per week. Some exercises you can perform for getting your backside into shape include:

• Squat: Without weights, stand with your legs shoulder width apart, your hands either on your hips or resting at your sides. Squat down until your thighs are almost parallel to the floor, making sure your knees don’t extend past your toes. Hold for a count of five and stand again. With weights, you’ll need a dumbbell bar held behind your shoulders. Your hands should hold the bar wider than shoulder width apart. Inhale and slowly bend your knees to an almost parallel position and then straighten.
• Lunge: Without weights, stand with your legs shoulder width apart. Bring your right foot in front of you and lunge with your leg until your right knee is bent at a 90-degree angle. Again, make sure your knee doesn’t extend past your toes. Perform all your reps on your right leg before switching to your left. When using a barbell for this move, rest the dumbbell behind your head on your shoulders as you lower and lift yourself.
• Hamstring curl: You’ll need a leg-curl machine for this move, using weights that aren’t too heavy for you to lift several times. Lie face down on the bench with the padded lever behind your ankles. Your knees should extend off the bench. Keeping your back flat, raise your feet toward your rear in a slow, controlled motion before releasing.
• Bench step ups: Using a step bench, step up with your right foot, making sure your entire foot is squarely on the bench. Your left leg can be held straight behind you. Step down and now step up with your left foot. Continue alternating feet. If you start off with a bench that’s just a few inches off the ground, you can progress as you build up strength to a bench that’s raised eight to twelve inches. You can look into exercise suppliers for adjustable benches; they are typically inexpensive, sturdy pieces of equipment.

You should perform two to three sets of 12 to 15 reps of each exercise. As you approach the end of your last set, you should really feel the pressure in your butt and legs. If the exercises are so easy to perform that you breeze through them, you’re not gaining the full benefit and need to increase the weight resistance you’re using or the number of reps.

Other Components

To make sure you get the best results, follow a healthy eating plan full of nutritious foods like fruits and vegetables. Also, aerobic exercise conditions your heart and burns calories, so don’t forget to include a good heart-pumping workout as part of your fitness routine.

Remember that age and gravity have a lot to do with sagging body parts, but this doesn’t mean you have to give in to getting older! By maintaining an effective exercise regimen, you can fight the effects of aging and look years younger. Plus, you’ll feel better and can enjoy a long, healthy life full of vitality and energy.