How to Firm your Buttocks Quickly and Easily
How to firm up your butt with a few easy exercises
Now who doesn’t like a firm and toned butt, whether you are looking at it or just happen to own one yourself. The info on this page is for beginners but anyone can benefit from performing these exercises.
It is actually not that hard to tighten up this area if you consistently on a scheduled basis perform just a few easy moves.
First I will throw a little bit of knowledge your way regarding the butt muscles which are actually called the gluteal muscles and there are three of them. The gluteus medius, gluteus minimus and I bet you can guess the third one.
Yes you are correct the gluteus maximus which is the largest of the three gluteal muscles. It is also one of the strongest muscles in the human body. The main function of the gluteus maximus is to move your thigh to the rear (hip extension).
The other two are there to abduct the leg or move it away from the body. Now that we have all of that garble-de-goop out of the way let’s get to the exercises.
The first couple of exercises are beginner type movements which are easy to do and effective in toning your butt. Even better is that they do not require any equipment to perform.
Flutter kick lying on stomach
I know I said no equipment but if you have a bench or bench press you can use it or if not then just use the floor. If you are using a bench lay on it on your stomach with your legs off the end.
Just have the tops of your thighs on the bench. Keep your body horizontal to the floor. If you are using the floor then lay on the floor on your tummy.
No here is the exercise, first lift your left leg upwards towards the ceiling as far as you can go and then lower. Now lift your right leg upwards towards the ceiling. While lifting your legs keep them straight and the rest of your body tight, in other words don’t flop around.
Ok that was one repetition. Repeat lifting your legs upwards a dozen times each at least if you can do more then do more. That’s the flutter kick. Easy stuff. This exercise will work your glutes and also your hamstrings and lower back slightly.
The Bridge (butt lift)
This is another easy one. If you just completed doing some flutter kicks while lying on the floor just turn over onto your back. If you did the flutter kicks on a bench then lay on the floor on your back.
Now bring your knees up and keep your feet flat on the ground. Put your arms out to the side or down by your side. You will figure out what works for you once you do this the first time. Now raise your hips into the air as high as you can go concentrating on squeezing your glutes as you raise your body.
Keep your shoulders on the ground as this is not the bridge you used to do as a child when getting up on your hands. Now lower your body and repeat at least a dozen times more if you can.
This exercise works your glutes and hamstrings and some other stabilizer muscles.
The Bridge Butt Lift video instructions
Hamstring roll with exercise ball
Now this exercise is probably called something else but that is what I am calling it as I can’t remember its correct name. This one is also my favorite out of all of these exercises. For this one you will need an exercise ball.
What you do is lay on your back and place the exercise ball under your calves. So your lower legs will be close to parallel to the ground depending on how high your ball is. Place your arms down your side on the ground and slightly away from your body.
Now using your lower legs roll the ball towards your butt while lifting your hips in the air. You should feel your hamstrings engaging in this movement. The higher you go the better it works your glutes. When you are as high as you can go squeeze your glutes.
Your feet should have rolled up onto the top of the ball. Now return to the starting position by reversing the movement. That was one repetition. Repeat for as many as you can do. You will feel this one more in your hamstrings but it does hit your butt.
Hamstring roll with exercise ball video instructions
Sets reps and recommendations
I would do these exercises one right after another take a break and then repeat at least one time.
You can do these three times a week as long as you leave a day between each workout. That’s it it’s that easy.
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