Firm Buttocks

Get Firm Buttocks with Glute Exercises for Women

Most women would love to have a pair of firm, sexy glutes. The good news is that it may not be as difficult as you might think. With a healthy diet and a few glute exercises that stress both muscle-building and fat loss, you can have a firm butt that pops! The diet is beyond the scope of this article, but simply start with lots of fruits and veggies, plenty of high quality lean protein, and little to no junk food. As for the exercise routine to give firm buttocks, that’s what we’ll focus on.

Squats

The first exercise to put to use is the squat. Any good glute or leg workout should include a form of the squat. Start with your feet slightly wider than hip width. To start the move, put your arms out front and sit back – like you’re sitting in a chair that’s slightly too far back. Sit back, with your butt going between your legs. Keep your shins vertical, like you’re wearing ski boots and your ankles can’t bend much.

It’s OK to lean forward, just don’t round your back forward. Keep it straight. Squat down at least to where your thighs are parallel with the floor, and even deeper if you can.

You can use just your bodyweight for high repetitions (15-20), or add weight according to what you can safely handle, dropping your reps to 5-10. For weights, you can use dumbbells, a kettlebell, or even a Swill ball – feel free to get creative! Just keep it safe, taking care to keep stress off of your knees and back.

Deadlift

The next one is the straight-legged deadlift, or the stiff-legged deadlift. First rule: your legs are not completely straight. Always keep a slight bend in your knees to reduce the stress on your lower back. Hang your arms down in front, and holding a natural arch in your back, bend at the hips, tipping your butt back. Your arms should travel straight down toward your toes.

Using weight is actually helpful here because it counterbalances your butt and hips tipping backward. So, feel free to use a barbell, dumbbells, a kettlebell, or other weight. Keep the weight close to your body, and maintain good control over the movement. Slowly go down and back up.

If you’re doing it right, you should feel only slight tension in your lower back, with most of the work being done by the glutes and hamstrings. That’s what will lead to firm buttocks. This is a great exercise – just keep it safe!

Glute Kickback

The last exercise we’ll discuss is the glute kickback. This one is simple. Just get down on the floor – either carpet or a mat – on all fours. Kick one leg back until it straightens out, bring it back and repeat. Don’t touch the floor between reps.

Switch legs after the desired number of reps; start with 10-15 per leg. You can control the difficulty by doing it barefoot to keep it easy, or adding shoes and even ankle weights to make it more difficult.

All three of these put a heavy emphasis on the glutes and hamstrings. Even just a few short weeks of doing these glute exercises for 10-15 minutes every other day can bring about the desired results of firm buttocks or at least firmer ones. A lot will just depend upon your present state of fitness and how far you have to go.

One last quick tip to help you succeed even faster: take the stairs often. As simple as this all sounds, it works. Try it out, eat right, and you’ll be filling out those jeans in no time!