How to have firm buttocks? – 10 exercises


What determines the shape of the ass? 

If you think your view from the back needs improvement, proper fitness exercises can help you. You can have perfect buttocks and look great in jeans. Ready to take the challenge? 

The shape of your ass depends on the condition of the gluteus muscles and the muscles underneath them (that is, the gluteal muscles), as well as on the adipose tissue that covers them. Walking, running, climbing and any other activity can strengthen them. Strength training is designed to strengthen and increase gluteal muscles. 

Buttocks uneven. Not everyone can have a perfectly rounded bottom in the shape of an appetizing apple. If you have buttocks in the shape of a heart, a pear or a bubble, then the training will most likely highlight and emphasize their contours. 

Try to do the exercises we propose three times a week for 10-15 repetitions each. 


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Exercise No. 1 Tie and hold 

Exercises that tighten the muscles of the buttocks are the basis. The training directly engaging them helps build new muscles and strengthen those already existing. The key is to maintain the right pace. 

Instructions Keep feet parallel, shoulder width. Slowly lower your hips as if you wanted to sit in an invisible chair, then gradually return to the starting position. Make sure that your knees do not protrude from your fingers. Keep your torso stiff. Try not to slouch. 


Exercise No. 2 Squats with the ball 

If you are just starting to practice your buttocks, the ball can help you keep your balance while creating the form. This is a good start for beginners. 

Instructions. Put the ball between your back and the wall. Rest comfortably on the ball. Spacing the feet to the width of the shoulders, slightly sliding them forward. Slowly begin to descend down as if you wanted to sit on a stool, while rolling your back on the ball. When your knees bend at 90 degrees, begin slowly straightening them and returning to the previous position. 


Exercise No. 3 Forward trips 

Excursions perfectly build not only the buttocks, but also thighs and calves. In addition, they improve balance and coordination. 

Instructions. Set the feet parallel, slightly spacing the legs, put your hands on the waist. Make one big step forward. Lower the body slowly until the front knee is bent at a 90-degree angle and then return to a standing position. Make a trip with your other foot. The knee at the front should be under the foot. The torso should be straightened all the time. Try to go one line. 


Exercise No. 4. Side trips 

This is a modification of the previous exercise, which strengthens the external parts of the muscles of the hips, buttocks and thighs. 

Instructions. Spread the wide leg, then bend the right knee while straightening the left leg. Try to keep your knee perpendicular to the floor. The weight of the body should be on the right leg. If the knee goes out, behind the foot line, reduce the hitch. Lean slightly, keep your shoulders above your right knee. Bend your hands. It will allow you to better maintain your balance. Repeat the exercise on the left leg. 


Exercise No. 5 Raising legs on the ball 

This exercise on the ball will also strengthen the arm and abdomen muscles. If you have strong muscles, you can lift both legs simultaneously. 

Instructions Lay on the ball facing the floor. Keep your shoulders, stomach and buttocks stiff in a straight line. Put your hands on the floor. Place the ends of your toes on the floor. Squeeze the muscles of the buttocks firmly and lift the right and left legs alternately. Do not do too much extortion. It is enough if you raise your feet to several dozen centimeters. Be careful not to involve the lower back muscles too much. Your back should be straight. 


Exercise No. 6 Bridge 

It is a classic exercise that perfectly carves the buttocks, hips, calves and stomach. 

Instructions Lie on your back. Bend your legs in your knees. The distance between the feet and the width of the hips. Place your hands along the torso. Slowly pull the torso and buttocks off the floor so that the thigh and back buttocks are straight and the knees are at a 90-degree angle. Stay in this position for a few seconds, then lower your buttocks and back to the floor. 

Exercise No. 7 Raising legs in a lying position 

Lifting the legs while lying on the side activates the gluteal muscles and abdominal muscles. 

Instructions. Arrange comfortably on the right side. The silhouette should be in one line (legs stacked on top of each other). Support your head with your right hand. Lift your left leg up while holding your hips and your torso still in line. After completing 15 repetitions, change the page. 


Exercise No. 8 ,”Dirty dog”

It is not a shapely exercise that perfectly shapes the muscles of the buttocks. It does not look very nice, but it works. 

Instruction The starting position is a kneel supported (“kneeling on all fours”). Keep your knees and arms wide. The hands should be directly under the arms. Elbows straight. Keep your shoulders and back stiff in a straight line. Slowly lift one leg with the knee bent to the side and then gradually lower the leg. Do the same exercise on the other leg. 


Exercise No. 9 Walking uphill 

Walking is a natural workout for the buttocks that you can do anywhere. Walk quickly along the hills or mountains, practicing mainly buttocks and burns calories by the way. If there are only plains around your home, you can choose a treadmill in the fitness club. To increase the load and shape the buttocks better, set the incline of the treadmill to 5 to 7%. 


Exercise No. 10 Jump onto the stepper or elliptical machines 

If you want to shape your buttocks at the gym, choose a stepper, a bike, elliptical machines, which are also a great cardio training. In the summer it is worth going for a bike or roller skates that greatly carve the buttocks and legs. 


You can read also: Resistance training – only for hardcore gym freaks?

Posted on: April 12, 2019

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