Firm Buttocks – 3 Effective Exercises

Firm  buttocks  are a dream of almost all of us, but it is a dream that requires time, patience and perseverance to fulfill. The passing time and a sedentary lifestyle are not kind to our figure, which is why intensive firming and modeling exercises come to our aid.

In today’s article, we’ll tell you some secrets and share with you the three most effective exercises for firm and shapely  buttocks. Ready? To work!

Firm buttocks – A handful of tips

The importance of stretching

If our goal is to shape and shape the muscles, proper pre-workout stretching is essential. There are several different types of stretching that are effective for the buttocks.

Remember that stretching is only effective when it is felt, but you should not exceed the pain threshold, as this may result in a more serious injury. Do not give up stretching before and after training – it is necessary to achieve visible results.

Control your breathing

The second extremely important factor is proper breathing. It increases the effectiveness of stretching and buttocks modeling exercises. Remember to inhale air whenever you tighten your muscles and increase your exertion. Then hold your breath for a few seconds and exhale as you return to the starting position.

Thanks to proper breathing, training will become much easier and you will be able to do it longer and more intensively.

A few more tips

Below you will find a list of key rules to follow if you dream of firm and shapely buttocks. However, all these rules apply to all types of body contouring.

• Exercise every day at about the same time and you will see the results after a month.
• Do 15 minutes of exercise every day, but changing or modifying your training program.

• Increase the length and intensity of training. Listen to your body and adjust your pace of exercise accordingly.
• Do not exercise immediately after a meal.
• Half an hour after training, eat a portion of protein that will increase muscle mass.
• Enrich your menu with nuts, hard-boiled eggs, energy shakes, porridge, omelettes, cheeses and yoghurts.

Exercise 1 for firm buttocks

Squats are one of the most popular exercises for firm buttocks, additionally strengthening and shaping the hips and thighs. You can do them standing or leaning against a wall.

How to do squats correctly?

• Place your feet hip-width apart and bend your legs at the knees as if you would like to sit on a low stool. Keep your back straight, pinch your abs. Make sure your knees do not protrude beyond the tips of your toes.

• If you are doing wall squats, keep an upright position and keep your entire back against the wall surface.
• Keep your arms stretched out in front of you.
• Slowly return to the starting position and lower your arms.

Exercise 2 to carve your buttocks

How to do this exercise?

• Get on all fours, straighten your back, and tighten your abs to avoid slouching while exercising.

• If you feel uncomfortable keeping your arms straight, try leaning on your elbows.
• Extend one leg and slowly lift it up and then lower it down without touching the floor.
• Repeat the same with the other leg.
• You can also do this exercise with your leg flexed at a 90-degree angle.

Exercise 3 – sternum

This is a variation exercise on the Standard Bridge. It is only not recommended for people with deepened lordosis, i.e. a forward curve of the spine.

How to do this exercise?

• Lie on your back and place your legs hip-width apart.
• Place your arms alongside your body.
• Slowly lift your body and lean on your head, shoulders, and feet while tensing your abs and buttocks.
• Slowly lower your body back to the floor.

We hope that our tips will help you get your dream figure!