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Achieving toned and sculpted glutes is challenging for most people and firming them up typically requires hard work, patience and consistent exercise. While the butt firming exercises that are best for one person may not be the best for another, there are some exercises that are usually the most effective for most everyone. Lunges, leg lifts and stair stepping are the best butt firming exercises for most people.
Lunges not only firm the glutes, but they also tone and strengthen the thigh muscles. They're also ideal because they may be performed anywhere and don't require expensive equipment. These exercises require a large step forward and a deep dip toward the ground. Larger steps further, and deeper dips down, will help tone other parts of the legs, including the quadriceps. Performing lunge exercises slowly will also intensify the exercise, and help to sculpt and shape muscular glutes.
Performing a regular series of leg lifts can be some of the best butt firming exercises as well. There are a variety of types of leg lifts that can start from a standing or supine position, and that can include the leg to be lifted forward or to the side. Another type of leg lift can be performed by lying on one side of the body, keeping the leg straight and raising it up. These exercises not only firm the glutes, but they may also help to strengthen hip and thigh muscles. Like lunges, leg lifts do not necessarily require any type of equipment, but there are aids, like exercise bands, that may be used to intensify the exercises. These resistance tubes can be wrapped around the ankles to make it harder to lift the leg, or they can be used by those that have difficulty completing a regular leg lift. In these cases a rubber resistance band may be looped around the ankle and held by the hand to help the leg raise up during the lift.
Climbing stairs is one of the best butt firming exercises. It also has the additional benefit of potentially serving as a challenging cardio workout. Stair climbing can be done at gymnasiums, stadiums or on stair stepping machines in the gym. Outdoor stair climbing can allow for the most versatile workout, as multiple steps can be taken at once or they can be climbed from the side. Strapping weights to the calves or upper thighs may also work to increase resistance and achieve better results both while climbing stairs but also while doing lunges or leg lifts. It is generally a good idea to start with lighter weight and increase its intensity once the body has had time to adjust.
A great way to learn about butt firming exercises is by attending body sculpting classes, or hiring a personal trainer for a few, or more, sessions. Sculpting classes such as Pilate’s or yoga typically target specific muscle groups. Teachers often come up with new and effective methods for toning and sculpting glutes, and they are usually qualified to teach techniques in a safe manner that reduces the risk of injury.
A personal trainer may also be an excellent resource for achieving firm and toned glutes. Trainers are generally certified in several methods of exercise and weight training, and may offer valuable safety tips and techniques. It is usually fairly easy to find qualified trainers at local gyms, or training studios.
Squats are good butt, calf and thigh exercises. Squats work the big muscles in the lower body and do a good job of creating definition. Start slowly or you won't be able to walk the next day.
Unless you enjoy working out on exercise machines and completing lunges, the best way to get your butt into shape is to find a fun activity you enjoy that works the glutes and go play. For me that activity/sport is tennis.
The article talked about how lunges are good exercises for the butt. Well, when you hit a forehand or backhand in tennis you are completing a motion similar to the motion you complete when doing lunges.
Serving in tennis works the glutes, too, and from a different angle because the act involves lifting rather than bending. Tennis is also a good thigh firming exercise.
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