• REVEALED: The Secret to Firm Buttocks

    Sunday, May 19th, 2024

    by Amy Patterson, Personal Trainer

    tight-buttAsk any man or woman what they find most attractive in the opposite sex, and a nice firm butt will probably be at the top of their list. It’s the part of the body people notice the most, so it’s important to keep it pert and round.

    Most of us aren’t happy with the shape or firmness of our butt. We think it’s either too big, too small, too saggy or not round enough. The good news is that with the right kind of glute exercises (including weight training activities like squats and deadlifts), you can get the butt you’ve always wanted! Rather than try a 3 day diet, it’s best to take a long-term approach to achieving firmer buttocks.

    If your behind is sagging or drooping, then you should definitely try the following exercises to firm and tone your rear end. A tight and perky butt will make you more attractive and allow you to wear fashionable designer jeans. Read on for more about exercises that will strengthen and tone your glutes, hips and thighs.

    Butt Exercises for a Firmer Rear End

    There a variety of exercises you can do to firm your butt and thighs. It’s also important to eat a low-calorie diet so that you can burn fat off your thighs at the same time.

    • Squats: If you haven’t done these before, then start off by squatting without any weight on your shoulders. Make sure your legs are at least shoulder-width apart, toes pointed slightly outward. Do 3 sets of 10 repetitions, three times a week. Eventually you will be able to squat with a bar across your shoulders, and you can increase the weight as your back, legs and thighs get stronger.
    • Butt Squeezes: This exercise will give you a round, pert bum if done regularly. While standing, try to contract your glutes as tightly as you can. Squeeze and hold 10 times, then rest for one minute and repeat. This is a great way to get buns of steel!
    • Bridges: While laying on your back with your knees bent and your feet hip-width apart on the floor, slowly raise your spine off the floor. Start from the bottom and raise yourself one vertebra at a time, all the while tightening your buttocks and hamstrings until your elevated torso has formed a straight line from your shoulders to your knees. Lower yourself back down to the floor slowly – again, one vertebra at a time. Rest and repeat.
    • Lunges: Start without weight until you become accustomed to doing this movement. Step or “lunge” forward, landing first on your heel and then transferring weight to your forefoot. Do 3 sets of 10 reps for each leg.


    • Step-ups: Find a step or bench that you can use to “step up” on. Start out with one foot on top of the step, then push with the raised leg and glute (buttocks muscle) to raise your bottom leg up until you can tap the top of the step. Bring your leg back down and repeat a total of 8-10 times, then switch legs. Try holding a set of dumbbells to increase resistance.
    • Wind Sprints: Sprinting uses an entirely different set of muscles (the gluteus maximus). Jogging does very little to shape and tone your rear end, but sprinting can make your bum rounder and firmer in a few short weeks. Start off slowly, and as you get into shape you can sprint harder. Eventually you should try do five 60-yard sprints. Alternate sprints with butt squeezes for the ideal butt-toning workout!

    If you do the above exercises on a regular basis, you should begin to see an improvement in the firmness and shape of your buttocks. Bear in mind that it’s a gradual process that will occur over a period of several months.

    Check Out this Buttocks Exercise Video:


    Benefits of a Tighter Bum

    By improving the tone and shape of your rear end, you will look sexier and be able to wear tight-fitting clothes. Try to go on a diet as well so that you can get rid of any fat on your thighs and hips.

    firm-buttocksAnd let’s not forget how much better you will look in your swimsuit at the beach or working out at the health club. A toned and firm arse will give you more confidence and you won’t be ashamed at how you look in spandex anymore.

    If you want to have a bigger rear end like Kim Kardashian, then you are going to have to work hard at it. It might be a good idea to shop online for the best butt exercise videos and see if you can find one that works for you.

    Celebrities like J-Lo often use personal trainers to help them get a firm and round bum. If you can afford it, you should consider joining a health club or using a fitness trainer in order to get the firm buttocks you desire. Hard work and dedication will pay off with a firmer and rounder bum that will make you sexier and more attractive!

    (published January 2, 2011)