Top 3 Butt Firming Exercises

Yes, people are looking at your butt.  Chances are, you look at your own butt every time you get dressed to see how in checks out in your jeans for the day.  You cover it with your shirt every time you stand up; or maybe not.  You most likely look at other women and visualize how their butt stacks up against yours.

Through it all, what you’re really wanting to make sure of, is that you are happy with your own back side.  Doing the right butt building exercises will help. 

There Are 3 Key Exercises That You Can Include In Your Workouts That Will Firm Your Butt, Raise Your Butt And Make You Happy.

 1. Body Weight Squats

When done with proper form, the squat is a woman’s best friend.  The squat is great fot  increasing flexibility in your lower back, providing strength to weak hips and most importantly…

Lifting, toning and firming your butt.

Now, so that you can make sure you harness the full power of the butt firming potential of the squat, I’m going to provide you with some key coaching ques for you to think about as you perform this movement.  Here they are:

• Feet just wider than shoulder width with toes pointed out slightly
• All your weight should be on your heels (you should be able to wiggle your toes inside your shoes)
• Squat down by pushing the hips back and bending the knees
• Knees should NOT come out beyond the toes (if they do, you need to push back through the hips more)
• Keep the natural curve of the back by keeping the shoulders pulled back
• Try to hit 90 degrees or parallel on the squat
• Press back up by pushing your weight through your heels and pushing the hips forward by squeezing the glutes

2. Body Weight Lunges

Lunging is another great squatting type exercise that utilizes the power of every muscle in your lower body, especially your glute muscles.

What makes the lunge so effective at tightening up the butt is the fact that you are performing the squatting motion in a split leg format.  When you do this, you force the glute muscles to be stretched at a deeper level when you descend (go down)  into the lunge thus requiring more energy and contraction when you ascend (go up) back to your starting position. 

Here are a few coaching ques to make your lunge a definite “butt toning” experience:

• Start in a standing position
• Take a longer than normal stride forward (toes on both feet should be facing forward as well as the shoulders)
• Drop straight down through the hips making sure NOT to push forward through the front knee (back knee should stop just before hitting the ground)
• Keep the upper body tall with shoulders pulled back
• Push back up to straight leg starting position by pushing through the front heel (pushing through the heel forces the glutes to work)
• Repeat using other leg

3. Body Weight Hip Extension 

Okay, the hip extension my be one of the most neglected exercises for building a better butt. 

Yes, it’s a great exercise for strengthening the core and ,yes, it’s a great exercise for adding a lean powerful look to the hamstrings on the back of your legs.

But, there is no way that you can deny the awesome butt lifting results that this exercise provides.  If you want to see your butt look different in your jeans, be sure to add this exercise to your arsenal and follow these simple coaching ques:

• Start by lying flat on your back with you knees bent and your feet about six inches from your butt
• You hands should be out to your side (you can face the palms up or down)
• Extend the hips into the air as high as you can by pushing all of your weight through your heels and squeezing the glutes (really squeeze)
• At the top position your head, shoulders, hands and heels should be the only parts touching the ground
• Return to starting position and repeat (love the burn baby!!)

There you go.  Add my top 3 butt firming exercises to your workouts, be consistent with them and watch your back side take a new shape.  Don’t be afraid to advance the squatting movements by holding dumbbells at your side.  You can advance the hip extension by doing it with one leg and putting your hands straight in the air rather than flat on the ground.

Your “Dream Body” Coach,

Donovan “DFitnessguy” Owens

P.S.  I’d like to personally thank Holly Rigsby, creator of Fit Yummy Mummy for providing the picture demonstrations for the Top 3 Butt Firming Exercises.  Be sure to check out Holly’s great resource to “Burn Your Baby Fat and Get Your Body Back”.

P.P.S  If you haven’t already, be sure to fill in the box in the top right hand corner of this blog to Discover the Five Factors for Fat Loss.