ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

10 Exercises for a Firm Butt

Updated on November 14, 2014

Sumo Squat

The Exercises required

1. The classic squats: This exercise will help you strengthen your butt and thigh muscles giving good definition. However,It is important that when you bend your legs, your knees should NEVER go more than 90 degrees and always keep your back straight.

2. Sumo squats : They are very similar to squats, except your knees should be facing outwards instead. Remember that your knees do not pass the balls of your feet and keep your back straight. This will shape up more of the outer side of the butt.

3. Pushups: Place one of your knees on the ground while the another makes a right angle with the knee flexed forward. Now lift the knee that is on the ground and try to push it straight back down again without it touching the floor. Repeat 8 to 15 times, rest and alternate A good set would be three equal routines with each leg.

4. A variation of the above: Consists of the same except that instead of returning to the ground you should take a step forward with the one leg first and then the other. So you'll be working both legs at the same time. Now do sets of 30 repetitions and rest. Three series is recommended

5. On the floor with your knees and hands supported: Draw your stomach in and keep your back completely straight. Then, lift your right leg bent backwards keeping it like you want to kick the ceiling. Return your leg until it is parallel to the other without touching the ground. Repeat this movement with a series of 15 movements three times alternating one leg with the other.

6. Lie on your back with your arms at your sides: Raise your torso with the abdomen contracted far as you can, begin by tensing your abdomen while holding the position for a few seconds and return to the ground. Do this 20 times, rest and repeat.

7. Bending Butt: It sounds impossible but it is not, all you have to do is release the muscles contract and repeat around 30 times, alternating a rapid series and a slow. You will see that once you get used to it you will be able to increase the reps. The strengths and hardens your muscle white fast twitch fibers.

8. Step: This exercise the gym or a step board. With this fully exercises the area between the thighs and the butt. Not particularly for size but it strengthens and tones. The more muscle you have there, the more fat it naturally burns.

9. Want to know the secret of the perfect butt of Jennifer Lopez? Jennifer Lopez's coach told various media that the secret is to use an inclined treadmill. Each minute increase the incline ration far as you can go and then lower it again every minute until it ends at the starting position.

10. Rappel: Climbing a wall does the same function of any squat; it also strengthen arms achieving a perfect body. So there is no excuse for next summer.

Comments

    0 of 8192 characters used
    Post Comment

    • Hezekiah profile imageAUTHOR

      Hezekiah 

      3 years ago from Japan

      Yep, the more solid meat (Muscle) the better the shape overall.

    • profile image

      Chris 

      3 years ago

      Thanks for this, I really would like to put some more solid meat on my butt.

    • Hezekiah profile imageAUTHOR

      Hezekiah 

      3 years ago from Japan

      They should do. Just need the convincing that muscle growth is the key to a fitter looking body.

    • Romanian profile image

      Nicu 

      3 years ago from Oradea, Romania

      These exercises should be followed by every girl. This is a really useful article.

    • Hezekiah profile imageAUTHOR

      Hezekiah 

      3 years ago from Japan

      Thank you very much

    • Eiddwen profile image

      Eiddwen 

      3 years ago from Wales

      Very useful so thank you for sharing this hub which I vote up plus share.

      Enjoy your day.

      Eddy.

    • Hezekiah profile imageAUTHOR

      Hezekiah 

      3 years ago from Japan

      Cheers, yes essential exercise for all women - even men.

    • MsDora profile image

      Dora Weithers 

      3 years ago from The Caribbean

      Very interesting and certainly helpful. This article is a keeper since firming up the butt is a forever task. Well done and voted up!

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)