You know the importance of having a great looking and firm butt – it gives you added confidence and makes you feel sexy everyday. It will also make you the center of attention for men and ladies as well. One of the ways that you can tone and firm your butt is by doing buttock exercise.
Here are 3 exercises you can do to get just that:-
1. Buttock Exercise – Squat
Squatting is probably the most important exercise to strengthen and firm your butt. It will help you to strengthen, tone and shape your butt and thighs.
Here is what you need to do:-
First open up your feet wide and then stand and hold a barbell (or a pair of dumbbell) across your shoulder. You need to look straight ahead, take a deep breath and then begin to bend your knees and squat slowly (Do not squat all the way down); then press your knees and go back up and exhale. Repeat this process.
To avoid injury while squatting, always begin with a warm-up. After that, add in the weights. If you feel stress and can’t handle the weight, move you feet further in and this will decrease the stress.
2. Buttock Exercise – Lunges
This is a more challenging exercise as it works on more muscles to tone and firm leg and butt muscles.
To begin with, you need to open up your feet and you need to ensure that your feet are pointing forward and straight; then lift the barbell or the dumbbells and begin to bend your knees. A precaution to do it slowly so that you don’t injure yourself.
Once this is done, take a step forward and you need to make sure that your knee doesn’t stretch too far or you may put too much strain on the tendons of your knee. Always push with your heels and never push with your toes. This is to ensure a balance for your body.
When you return to your starting point, you need to have straight knee and hip. Always pay attention to your front leg although you may feel the tension at your back leg. Do not rush and only work one leg at any time. Don’t rush into alternating between leg; only work one leg
3. Buttock Exercise – Butt Exercise While Sitting
If you sit long hours while working, here is a buttock exercise you can do to strengthen and firm your butt.
You can begin by sitting straight and then hold to the chair arms. Next slowly squeeze your butt to tighten the muscles and stay in this position for the next three seconds. Repeat this several time and remember to take a deep breath all the time.
Next lift your hips to exercise your butt. Move forward to the edge of your seat and make sure that your back is straight all the time. Continue to hold onto the chair arms and then move your shoulders backward towards the chair back. Spread your knees slightly and at the same time ensure your feet is resting flat on the floor. Next lift your hips and hold in that position for approximately three seconds. Repeat this and remember to take a deep breath all the time.
If you want a sexy and firm butt, do all these buttock exercise several times a week. If you work on it and press hard, you will not be far from getting your sexy, firm and round butt.