Exercise your bum smaller

Some Great Easy Butt Firming Exercises

1. Squats Squats are my favourite exercise. They are great to develop strength and muscle in the thighs and the bum. You can do these with a barbell on your back or with weights in your hands or without any weights at all and they can all give good results as long as you concentrate on clenching your buttocks as you lower and raise which makes it easier and tones that muscle. God squatting technique is essential however as your back must be straight as you do this and your chin must be up. Play with how far apart your feet are and how you angle your feet too and if you are having trouble having a barbell or just a stick to sling over your shoulders and hold on to can help keep balance and form.

2. Walking Lungs Lunges are great and i use this one as a warm up before nearly every exercise for stretching too. Stand with your feet together facing forward with your hands on your hips and looking straight ahead. Lunge forward with one big step then bend at the knees until your trailing leg shin touches the floor, then stand back up swing the trailing leg forward to be the new leading leg in a new lunge and repeat. I use this to walk around the room a few times when i need a break from the computer it’s a nice distraction!

3. Gluteus Kickback Another great butt firming exercise is the Gluteus Kickback. This is where you are on your hands and knees (grab a yoga mat by the way a solid investment in good exercise at home and the gym!) with your legs at 90 degrees to your body and your arms the same and with your head raised slightly. Raise one leg off the mat keeping your knee bent at 90 degrees too so that your foot goes above your head and your upper leg is horizontal to your body. Clench that legs buttock and slowly lower it to the floor. Repeat with your other leg … no need to rush these it is the quality of the workout that counts.

4. Step ups The simplicity of this exercise appeals to me. All you need is a step or a rock or anything raised off the ground you can step on. Simply step with one foot onto the object then bring your other leg up next to it then step back down and repeat with the other leg. Do this quite a few times. The trick with this though is not to take an easy LOW step it is to get your leg up as high as you can manage so that your butt muscle really work to raise your entire body up to the altitude. You must also keep your back straight the whole time no wobbling not using your hands just the sheer power of your legs and glutes!

Photo by Andrea Piacquadio 

Exercise Bum