Exercises to help firm the buttocks

1. Exercise cardio helps firm butt

Cardio exercises require the coordination of many different muscle groups, so they can help firm the buttocks. Cardio includes outdoor exercises: swimming, jogging, climbing stairs, basketball, volleyball, etc.

Two cardio exercises that can work your glutes include side planks and jumping rope. Walking and sprinting also stimulate your glutes more. Aim for 10,000 to 15,000 steps a day and at least 1,500 steps climbing hills or stairs if you want to tone your glutes quickly.

2. Squat exercise

Squats are very effective exercises to improve your butt. You can do this exercise with bare hands, dumbbells or a barbell.

How to do:

Stand up straight, feet shoulder-width apart, arms clasped in front of chest, eyes looking straight ahead.

Inhale and lower your body. Then push your butt back as far as you can until your thighs are parallel to the floor and your knees don't extend past your toes. Tighten your abs and glutes.

Exhale, push your body back to the starting position.

Repeat the movement 10-15 times per set. Do 3-4 sets per session.

3. Lunge exercises

Lunges are a strength exercise that focuses on developing the glutes and thighs. Lunges involve bringing one leg forward and bending the knee. Lunges help tighten fat and lift the buttocks.

Implementation:

Stand up straight, step your right foot forward so that your thigh is perpendicular to the floor.

Using the force from your left leg, push your body back to the starting upright position.

Repeat the movement and switch sides.

You can increase the difficulty of the exercise by adding dumbbells.

4. BHeyexercisehip thrust

This hip thrust exercise can help strengthen your lower body. The hip thrust will also work your hamstrings, quadriceps, and core.

Do this by:

- Lie on your back with your shoulders back on a chair and your feet flat on the floor. Using your glutes, lift your hips into a bridge position (as shown). Hold for a few seconds and lower your hips.

- To increase the difficulty of the exercise, you can wear a resistance band around your thighs. This helps activate the external rotators, part of the glutes.

- Do three sets of 10 to 15 repetitions.

5. Stretching

Too much sitting also tightens the hip flexors, affecting your ability to activate your glutes and core even when you’re not sitting. Therefore, stretching after sitting for too long is important to improve your glutes.

Perform the movements:

Breathe normally and hold still while stretching.

Perform individual stretches for no more than 15 to 30 seconds at a time.

Stretch at least twice a week for overall body flexibility.

When sitting for too long, take a 5-minute break to stretch your muscles.