Look stunning with these five extremely easy exercises! Get firmer buttocks by learning this useful exercises. Do them on a daily basis, and you will notice the results soon! Watch below these five exercises to get firmer buttocks.
¾ Squatting: this is a very good exercise to do to tone up your butt muscle. However, it is not in the quantity, but the quality ensure that you do the squat the right way
¾ Donkey kicks: this is done by going on all four then raising your leg in 90 degrees back and forth
¾ Lunges: this exercise will help you tone your hips and butt
¾ Prone legs circles: this will help you shape your butt
¾ Sumo squats: this is another excellent work out you should try out to get bigger butts.
#1 Walking Lunge
- Begin standing with your feet about hip-width apart and holding dumbbells in your hands down by your side. This will be your starting position.
- Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should be in line with your front foot. Do not allow your front knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint.
- Drive through the heel of your lead foot and extend both knees to raise yourself back up.
#2 Bear Plank Leg Lifts
- Start in a plank position, both knees slightly bent.
- Bend one knee to a 90-degree angle, flex your foot, and kick that leg up towards the ceiling as high as you can go.
- Pause and lower leg. Repeat for 1 minute before switching legs.
- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees.
#4 Pistol Squat
- From a standing position, raise one foot off the floor. You should be looking directly forward, with your chest up, knees and hips slightly bent, and your back straight. This will be your starting position.
- Descend into a squat by flexing your hips and knee. As you squat, extend the non-working leg forward to allow clearance for your movement. Descend slowly, paying close attention to balance and proper movement mechanics, going as far as your flexibility allows.
- Hold the bottom position briefly and then return to the start by extending through the hips and knee, driving through the heel of your working foot.
#5 Butt Lift (Bridge)
- Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
- Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
- Slowly go back to the starting position as you breathe in.
#6 Pile Squat
- Start off standing with your feet 2-4 inches wider than your shoulders, with your toes pointed out at a 45 degree angle.
- Grab onto a dumbbell with both hands in the center of your body making sure that you keep your knees slightly bent and your back straight.
- Squat down as if you were going to sit in a chair, bringing your thighs parallel to the floor.
- With a controlled motion return to starting position.
- To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
READ MORE: 6 Moves That Flatten Your Belly In 2 Weeks
#8 Bridge Alternating Chest Fly
- Lay down with your back on the floor and your knees pointed straight up to the ceiling.
- Pick your lower back and butt up off the ground so that only your shoulders and feet are touching the ground.
- Take a dumbbell in each hand and hold the dumbbell up towards the ceiling with your elbows slightly bent.
- Keeping your arm straight lower your right arm out and down towards the floor and then back up. Then do the same with the left arm.
- Alternate back and forth for the desired amount of repetitions.
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