Many men and women would like to have a firmer behind. The problem is that there aren’t always a lot of available exercises to target this area. In today’s article, learn about a few different options for 10-minute routines that will get you firmer buttocks and start preparing you for summertime and the beach.
The challenge: a month of squats for perfect glutes
If you want to get firmer buttocks in no time, squats are one of the exercises that you should incorporate into any routine. To do them correctly: pay attention to the following instructions:
- 1 – Stand up straight with your feet spaced shoulder-width apart.
- 2 – Always keep your back straight and lower your bottom toward the ground, bending your knees.
- 3 – Hold this position for a few seconds without leaning your torso forward.
- 4 – Return to your upright position, keeping your feet apart.
- This is considered a simple squat. Later, you can make them more complex using weights, or jumping instead of keeping your feet flat on the ground (but you’re not ready for that yet, don’t get ahead of yourself).
This 30-day routine consists of daily squat exercises with a total of seven days of rest and a progressive increase in the number of repetitions. Write down the following schedule and follow it exactly:
- Day 1: 50 squats.
- Day 2: 55 squats.
- Day 3: 60 squats.
- Day 4: Rest.
- Day 5: 70 squats.
- Day 6: 75 squats.
- Day 7: 80 squats.
- Day 8: Rest.
- Day 9: 100 squats.
- Day 10: 105 squats.
- Day 11: 110 squats.
- Day 12: Rest.
- Day 13: 130 squats.
- Day 14: 135 squats.
- Day 15: 140 squats.
- Day 16: Rest.
- Day 17: 150 squats.
- Day 18: 155 squats.
- Day 19: 160 squats.
- Day 20: Rest.
- Day 21: 180 squats.
- Day 22: 185 squats.
- Day 23: 190 squats.
- Day 24: Rest.
- Day 25: 220 squats.
- Day 26: 225 squats.
- Day 27: 230 squats.
- Day 28: Rest.
- Day 29: 240 squats.
- Day 30: 250 squats.
More exercises that help strengthen the buttocksOnce you’ve finished this first month of training (and there’s still time before summer, so don’t stress), you can choose to build a more comprehensive routine by adding additional exercises.
Take note of the following exercises that can be added to your routine to further tighten and strengthen your buttocks:
- Lunges: For this exercise it’s important to remember the two main rules. First, find your balance by always keeping your back straight, and second, your knee shouldn’t go forward beyond an imaginary line from the end of your toes. Start by standing up straight. Step forward with your right foot and bend the left knee down until it’s at a right angle to the floor. Return to your starting position and repeat with the other leg. That’s one complete repetition.
- Bridge: Lie down on your back, on a mat or on the floor. Raise your pelvis toward the ceiling, squeezing your glutes and abs. The soles of your feet should remain flat on the floor and your arms should rest on the floor at your sides.
- Hip extension: This position is the inverse of the preceding exercise. Support yourself face down, with your forearms, knees, and toes on the mat or floor. Raise up your right leg behind you and kick slightly to the ceiling. Return that leg to the starting position and repeat with the other leg.
- Jumping jacks: Check out this highly effective exercise for firming the glutes. Start out by standing with your arms at your sides. Then jump up, while spreading your legs out to the side as far as possible. At the same time, raise your hands above your head and clap. Return to the starting position, and repeat.
A sample 10 minute routine to firm your buttocks could be made up as follows:
- Jump rope for five minutes to warm up your body and at the same time, get the legs and thighs burning a little. Try to gradually increase your pace and intensity every minute.
- Next you’ll do some squats (yes, again). But this time just do four sets of 15 repetitions.
- The third exercise you’ll do are lunges: four sets of 15 repetitions. Once you’ve gotten better at these, you can add hand weights for more pressure.
- Then you’ll want to support yourself on your hands and knees while lifting each leg up and back behind you. Do four sets of 15 repetitions.
- Finally, you’ll end this routine with bridges: four sets of 15 repetitions. You can make this exercise more challenging by placing a weight on your abdomen.