Want Firm Buttocks? Here We Go!
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Toned Muscles Give You More Energy. No Exaggeration.
If you’ve been wondering how to lift and tone your buttocks or are looking for ways to keep your firm buttocks in top form, here are a few useful tips. There are several exercises that can be done in 10 minutes or less that will give you the butt lift you desire by strengthening and tightening your butt muscles.
Let’s go through some of the most beneficial strategies.
My co-host Dr. Karen Vieira will point out her TOP favorites when it comes to keeping our big muscle in shape and good functioning. Check out Dr. Karen’s credentials to get to know her better!
Dr. Karen Vieira, Biomedical Sciences: Biochemistry And Molecular Biology
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Plie squats
To begin this exercise, stand with your feet a little wider apart than shoulder width, turn your toes outward, and place your arms at your sides.
Lower your body into a squat and at the same time raise both your arms in front of you up almost like doing a double punch up towards your face.
Hold this position for two seconds and then repeat the entire movement 10 to 15 times.
this is the day i need!! I am so happy we are learning this!!! things we can do here at home in and on our own time!
Wendi,
Here’s what I do no matter what.
After I visit a bathroom, I do 30 squats.
It does add up during the day!!!
I do this all day long, picking toys up out of the floor. Need to watch how i am bending down. Multi tasking at its best.
I need to add this Tony day with the kids. Good moring all
I love doing these and feeling my muscles being used but I have to modify it sometimes due to knee issues. I love your bathrrom trick Laura! Those squats sure would add up throughout the day!
Katrina,
I’ve been doing this “after” thing for months now. My butt feels goood!
I’m a little late but I’ve read through all of them and they seem simple enough and not too time consuming! Now we need some easy ones for arms! That’s what I need to tone up!
Amanda,
Fair enough.
Start the work on your buttocks, and I’ll pick the best toning and strengthening exercises for the arms!
So I came back to do these and whew! I didn’t think I was that out of shape! I walk several times a week! My butt isn’t burning – my thighs are! I couldn’t do the kneeling kickbacks – my knees don’t handle the ground very well even with padding under them! I’m sure I will feel this tomorrow! LOL
Amanda – Great, GRL!
The trick now is to do it at least 3-5 times a week!
I do them! I do the every day!
After I exit the bathroom every time, I do minimum 35 squats.
Kneeling kickback
This technique is simple.
Start by kneeling on all fours and then kick one of your legs straight out behind you, but make sure you do this gently.
Repeat this exercise at least 15 times for each leg.
This one is a great exercise to strengthen the buttocks and get some movement to the back muscles as well.
Looks easy enough. Need to be careful, my back has been acting up.
Barbara,
EVERY exercise needs to be taken seriously and carefully, for both athletes and athletes at heart.
When we focus on the movement, we are doing it right!
Slowly and correctly, then add some weights.
This was always a favorite exercise of mine. I will add this back into my routine. I need to get a mat like the lady in the picture has.
I don’t know if my poor knees could handle this
Katrina,
I have small pads I add to my knee caps.
And yes, this has been one of my truly favorites since my childhood.
i love these and i dont stop til the burn hurts
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Squats with a kickback
Start off with your legs shoulder-width apart and squat.
As you are returning to the standing position gently lift one of your legs back and slightly upward.
Alternate the leg that you kick back each time you squat and repeat this exercise 15 to 20 times.
Photo: Peter Lamastro
I do this a few times before walking and hiking. I have been going alot of hiking this summer and I am loving it.
I like to add these in while doing regular household chore likes the dishes. Easy easy.
Good to know will have to give them a try
Katrina, Barbara,
This is actually a very good movement for the buttocks to strengthen them and the CORE of the body.
One of the little gems that very few know.
Do it frequently. Don’t be fooled by its simplicity!
RESULTS AND SUCCESS ARE AWAITING YOU!
Step back lunges
In order to begin this exercise, stand with both legs apart and keep your feet facing straight in front of you. Keep your back upright, bend your right knee, and then take a large step backward with your left leg.
Place your hand on your right knee and squeeze your butt muscles as you return to the starting position.
Alternate your legs each time you complete a lunge and repeat these movements 15 to 20 times.
The deeper the lunge, the more toned the butt muscles will be.
This one is so hard on my back. I do think I need to stick to other exercises and work up to this one. But I do believe I am making progress.
BARBARA,
MODIFICATION TO THIS ONE: Assume the startup position and lower your body as if you are sitting down to a chair. Go as low as you can. Feel the buttocks and squeeze them.
If you could do that move, just focus on it. It works great as well.
These are butt building to the max! I have never been able to do these even when I was younger. Knees won’t allow me to get into such a deep lunge. I do the best I can though.
I love to do these ones they are good for my back
i love these i should add weights
Just Try It!
Before you say that it sounds too difficult, Google the names of the exercises and watch a video of how to do each one. They’re easy and quick.
Just try them all once, and your butt will thank you!
You may get addicted to that firm feeling and do them more often.
this is a great subject thanks Laura for sure easy enough we can all find time whether its 15 minutes or 5 minutes its can only help!!
Wendi,
We gotta do things like these “butt” exercises! Without movement, life is no good.
Plus, being a big muscle in our body, the buttocks could help to burn extra calories, support our lower back better, and look great in jeans or a dress.
It is our choice to do or not to do.
I am on my way to a firm butt. These Wv mountains are kicking my butt. I am loving it.
When I get home I sure will
Google is so useful! I love being able to see the proper technique being done.
i will be working them into me day!! i try to stay at least sort of fit lol
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Karen,
You are doing great!
Have fun with your trip!
Thanks Laura we’re getting much done I will need that rest when I get home do you ladies have a wonderful day
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