Every woman loves to have a fitted, firm and well-toned up butt. It contributes to an excellent physique and perfect body make up. Below are some exercises good for women in achieving butt firmness. These exercises are very good and highly recommended for women particularly those that are married and have given birth, now with fallen butts or those that naturally have flat butts as it helps them round out their glute.
1. Hip Lift Progression
It helps to firm up the butt and relieve lower back tension. It is performed by lying flat on the floor or exercise mat facing the ceiling, keep your hands straight by the sides with knees bent. Lift up your body off the floor while supporting your weight with your upper back and neck. Raise up your right leg up towards the ceiling while keeping the left bent on the floor. Return to the floor bent and repeat for the left leg. Ensure your hands are kept straight by your sides on the floor. Repeat the moves with your legs until you are exhausted.
Stand with your back to a chair or wall. When you stand against a chair the move made is referred to as chair squat. Keep your hips wide apart, center your weight on your heels, and draw your hinge and abs towards your hips slowly lowering your butt towards the chair. Pause before you reach down and return to standing position. Repeat the squat moves for as many times as you can. Other squat types like Sumo squat to calf raise, chair squat, heel-lifted sumo squat etc. can also be performed to achieve firm butts and glute.
3. Skater Lunge
Lift your feet shoulder-width apart and keep your arms straight by your sides. Take a large step backwards with your left leg and cross it diagonally behind the right leg. Do this while you extend your right arm out to the side and swing the left arm across the hips. When this is done, hop 2 or 3 feet to the left and return to the beginning position. Repeat this exercise severally till you ae tired.
4. Low Lunge Hover
This exercise is performed by standing with hip kept width apart then stepping your right foot back, and lowering into lunge stance with the left knee over the ankle. While you do this, bring your arms over your head and hinge forward from the waist. Lower the chest forward toward the thighs as your arms reach forward. Lift the right leg while straightening the left. Hold in position for 3 breaths before returning to the starting lunge position to repeat.
4. Hydrants with leg extensions
Kneel on the ground with your hands and knees bent on the floor. Keep hip-width apart and your wrists stacked over your shoulders. Bend knee to angle 90-degree, lift legs out to hips-height one after the other, then extend the raised leg straight out to the side (repeat for left and right legs). Pause before you bend the knee again, and bring your leg back to starting position to complete one rep.
5. Curtsy Lunges
Keep your hips-width apart while standing with your feet and pressing your hands together at chest level. Keep your hips square, step your left leg diagonally behind you and bend both knees to a 90-degree angle, keeping the knees behind the toes. Pause at the bent position and press into your right heel to return to standing position as you and extend your left leg into a side kick.