Our shapes can change for various reasons including hormones, age, gravity, and weight gain, this is the reason buttocks start losing firmness. By exercising regularly you can get your buttocks back to firm.
• Warm up with Squats
The best workout for your buttocks starts with squats. You may find it tough initially but stick with it. Keep your back straight with hands at your hip and stand with your feet as wide as possible pointing out. Use your knees to bend and lower yourself down keeping your bum tucked and tummy firm so that your thighs are parallel to the floor. Repeat 10-12 times.
• Take the stairs
If you want firm buttocks this can be very effective. You can build up to doing two steps at a time. To keep your muscles long and lean stretch your legs when you get to the top.
This can be done while watching television. Put one leg forward about a foot. Place your hands on your hips, bend your legs, and lower yourself until your back nearly touches the floor. Repeat 20 times, tighten your bum muscles throughout the exercise.
• Pelvic Lift
Lie on your back with knees bent and feet flat on the floor. Your arms should be at your sides, slowly lift your bum off the ground pushing your pelvis toward the ceiling. Shoulders or your back should not be used to pull yourself up. Slowly count 10 in that position and then let yourself down slowly.
• The Donkey
Keeping your back straight and your tummy firm start on all fours. Lift one leg so that the sole of your foot points toward the ceiling. Bring the leg down and switch. Repeat 10-12 times on each leg.
• Straight buttocks squeeze
Lie on your stomach with your head resting on your arms. Keeping your legs together lift them up pointing towards the ceiling. Hold that position for 3 -5 seconds and then slowly lower your legs. Repeat 15 times.
• Butt toning aerobics exercises
Walking or running uphill uses gravity as resistance which helps tone your legs, backside, and core. You can also use a stationary bike or elliptical on high resistance. These will help tighten your bum.
• Pilates, Yoga, or other total body toning exercises
Joining a yoga class or pilates studio can help the cause. These will not only help you to firm up your butt but will shape your entire body.
• Easy and effective
An exercise that you can do anytime, almost anywhere, standing straight keep your shoulders back and pull in your belly. Clench your buttocks and hold for 5 – 10 seconds. Repeat 10-15 times.
• Skater Plyos
Take a lateral hop to the left on your left foot while you are standing with feet under hips. Come down to touch your right hand to the floor. Do it on alternate sides and complete three sets of 20 each.