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 butt back to firm.
Warm up with Squats
The best workout for your buttocks starts with squats.
To perform a basic squat you should:
Stand with your feet shoulder-width apart, toes facing forward.
Place your hands on your thighs, gaze upwards and lift your chest high.
Bend your knees, placing weight on the heels, and sit back.
Keeping the head and chest upright, slide your hands down your thighs, ending where your elbows reach your knees (your knees should not go beyond your toes!)
Hold for five seconds.
Rise up, pressing through the heels, and straighten out the hips until you’re in the starting position.
Repeat 15 to 20 times, for 2 or 3 sets for beginners, and at least two to three times a week.
• 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.
Lunges target most, if not all, of the muscles in your lower body. Don’t be fooled into thinking that lunges only help your legs, they also require the development of your abdominal and lower back muscles to stabilize your core and provide balance. Changing the position of your lunge, for example alternating between front, side, back and deep lunges, can also change the muscles used and vary the effects. In addition to strengthening, lunges also improve flexibility in your hip flexors, which helps your body maintain alignment and reduces your risk of back pain and injury.
- 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.
Lie flat on your back with your legs bent and your feet flat on the floor and hip-width apart, arms by your sides.
Push your heels into the floor as you lift your pelvis up off the floor until your upper body and thighs form a straight line.
Hold for 2 seconds, lower down slowly, and repeat 8 to 12 times.
Make sure you tighten your gluteus and abdominal muscles while in this position to maintain a correct bridge alignment.
• 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.
Muscles worked: gluteus maximus, gluteus medius
Equipment needed: none
Assume the starting position on all fours: knees hip-width apart, hands under your shoulders, neck and spine neutral.
Bracing your core, begin to lift your right leg, knee staying bent, foot staying flat, and hinging at the hip.
Use your glute to press your foot directly toward the ceiling and squeeze at the top. Ensure your pelvis and working hip stay pointed toward the ground.
Return to the starting position.
Complete 20 reps on each leg for 4-5 sets.
- 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.
Here are some of the benefits of strengthening your glutes:
Alleviated lower back, hip and knee pain
Reduced bone density loss
Reduced abdominal “pooch”
Stabilization of the pelvis during walking/running/climbing
Proper hip extension and forward propulsion
Improved posture and proper alignment of the pelvis, torso and legs
Enabling proper form during weight training
Protection from injury
Enhanced athletic performance
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.