7 Exercises to Firm your Buttocks at Home
If you want to have perfect glutes, there are some very good routines that you can do both inside or outside the gym that will help you achieve your goal. In the following article, we’ll tell you all about the most effective exercises to firm the buttocks and get good results in a matter of weeks.
The flaccidity of the buttocks is an aesthetic problem that requires, in the first instance, effort, and secondly, perseverance to correct it. By carrying out these exercises regularly, you can get the figure you want.
You need to take into account, before starting the routine to firm your buttocks, that at all times you must keep your back straight. In this way, you’ll avoid any potential injuries. What you need to work on is the thigh area and not the waist.
If you feel pulling or pain in your lower back or hips, then you’re doing the exercise wrong. Change your posture and start over. As much as you want to have firm buttocks, you shouldn’t jeopardize other parts of your body.
These exercises can be performed either in the gym or in your living room at home. The important thing is that you’re strict with the routine, that you repeat it at least three times a week, and that you eat healthier. It won’t do you any good to work so hard if you then eat whatever food takes your fancy right afterwards. And don’t forget to drink at least two liters of water a day, whether you exercise or not.
The best exercises to firm your buttocks
These are, undoubtedly, the best-known exercises for the buttocks, thighs, and legs. This is an essential exercise in any routine. You can do it with different variations, using a barbell with weights, dumbbells, or just your body weight to generate resistance.
- Stand with your legs shoulder-width apart. If using dumbbells, they can be at the sides of your body (one in each hand) or with your arms straight at your sides (shoulder-width apart). If using a barbell, bring it behind your head and hold it with your shoulders.
- Bend your knees to lower your body. Make sure your thighs are parallel to the floor and that the imaginary line of the knee doesn’t go beyond the tips of your toes.
- Hold this position for a few seconds, then return to the starting position. The movement should be slow and unhurried.
2. Half squat or lunge
This is one of the simplest variants of the previous exercise. The position is the same and you can also use your body, barbell, or dumbbells as resistance.
- Place your feet shoulder-width apart. Instead of lowering yourself to the floor, what you should do is step forward with one foot, as far forward as you can without losing your balance.
- Keep your shoulders above your hips. The leg that has been left behind should also be bent from the knee, so that it touches the ground.
- The front knee shouldn’t go beyond the line of the toe. Return to the starting position and repeat with the other leg. Swap and do the same number of positions with each leg.
Read also: Fantastic Butt-lifting Exercises
3. Hip extension
For this exercise, you should be lying on a gym bench (or you can do it on your bed), and your hips should be at the edge, with your feet hanging down.
- Lift both legs at the same time, using the muscles of your thighs and buttocks. They should be at hip level.
- Hold this position and alternate as if you were doing swim kicks, but in the air. When one leg is closer to your chest, the other is at hip level; they’ll come together at the mid-point of the movement.
Stand in front of a tall, sturdy bench or chair which will let you bend one knee at a 90° angle and stand on it.
- Place your right foot on the bench and lift your body using the strength of your thigh and gluteal muscles.
- Stretch as far as you can – the idea here is that the leg is fully straight. Your left leg shouldn’t touch the bench, but you can stand on your tiptoes.
- Hold the position for a few seconds and lower slowly. Repeat five times with that leg before changing.
5. Gluteal press
Place your knees, elbows, and forearms on the floor. Keep your knees at hip level, and your elbows in a straight line with your shoulders.
- Tighten your stomach and align your back properly. Now lift your left leg until your knee is at hip level, and bent.
- Squeeze your buttocks for three seconds and then come back down to the starting position. Do fifteen repetitions before moving to the other leg.
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Start the exercise in the same position as the previous one, resting your elbows, knees, and forearms on the floor. Tighten your stomach.
- Raise your right leg to hip height, bending it at the knee. The kicks can be done either upwards (as if the sole of the foot were touching the ceiling), or backwards, stretching the leg so that it’s straight.
- In either case, you must hold it for a few seconds. Do eight repetitions and change legs. To create more resistance, you can use some ankle weights.
7. Pelvic lift
Lie on your back on a mat and place the soles of your feet on the floor, bending your knees. Arms to the sides of the body.
- Raise your pelvis towards the ceiling, pressing with your buttocks or thighs. Your back should be diagonal to the floor.
- Hold the position for a few seconds and return to the starting position, without touching the mat with your buttocks.
- Do ten repetitions, rest, and start again. A variation of this exercise is to place a round weight on your abdomen.
Try them all and you’ll start to see results very soon!