7 Exercises To Firm The Buttocks At Home

If you want to have perfect buttocks, there are very good routines outside or inside the gym that can help you. In the following article you will learn the most effective exercises to firm the buttocks and achieve good results in a matter of weeks.

The flaccidity of the buttocks is an aesthetic problem that requires, in the first instance, effort, and in the second, perseverance to be able to correct it. With regular exercises you can get the figure you want.

It is necessary to bear in mind, before starting the routine for the buttocks, that at all times the back must be straight, so you will take care of it and avoid problems. What you have to work on is the thigh area and not the waist.

If you feel pulling or pain in your lower back or hips, then it means that you are doing the exercise wrong. Rearrange your posture and start over. As much as you want to have firm buttocks, you do not have to neglect your back or cause injuries.

The exercises can be done both in the gym and in your living room;  The important thing is that you are strict with the routine, that you repeat it at least three times a week and that you eat healthier. It will be useless to try so hard if you eat any food later. And don’t forget to drink at least two liters of water a day, whether you exercise or not.

The best exercises to firm the buttocks

1. Squats

Without a doubt, they are the best known exercises for the buttocks, thighs and legs. It is the essential exercise in any routine. You can do it with different variants, using a barbell with weights, with dumbbells or simply the weight of your body to generate resistance.

• Standing, spread your legs to be shoulder width apart. If you use dumbbells, they can be at the sides of the body (one in each hand) or with the arms stretched out to the sides (at shoulder height). If you are using a weight bar, pass it behind your head and support it with your shoulders.

• Bend your knees so that your body descends. Try to keep the thighs parallel to the ground and the imaginary knee line does not exceed the balls of the feet.
• Hold this position for a few seconds, then return to the starting position. The movement should be slow and leisurely.

2. Half squat or lunge

It is one of the simplest variants of the previous exercise. The position is the same and you can also use your body, the barbell, or the dumbbells for resistance.

• Feet shoulder width apart. Instead of lowering towards the ground, what you should do is take a step forward with one foot, as exaggerated 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 should not exceed the line of the ball of the foot. Return to the starting position and repeat with the other leg. Trade and fulfill the same number of positions with each one.

3. Hip extension

For this exercise you must be lying on a gym bench (or you can do it on your bed), and your hips should be at the end, with your feet hanging down.

• Raise both legs at the same time, straining with your thigh and gluteal muscles. They should be at the height of the hips.
• Maintain this position and alternate as if you were kicking to swim, but in the air. When one leg is closer to the chest, the other is at hip level; they come together in the middle of the movement.

4. Elevations

Stand in front of a bench or chair that is sturdy and tall so that you can bend one knee at a 90 ° angle and stand on it.

• Place your right foot on the bench and raise your body using the strength of your thigh and gluteal muscles.
• Stretch as much as you can, the idea is that the leg is fully stretched. The left leg should not touch the bench, but it can stand on tiptoe.

• Hold the pose for a few seconds and lower yourself slowly. Repeat five times with that leg before switching.

5. Glute pressure

Place your knees, elbows, and forearms on the floor. The knees at the height of the hips. The elbows in a straight line with the shoulders.

• You must tighten your stomach and align your back well. Now lift your left leg until your knee is at hip level, flexed.
• Squeeze your glutes for three seconds and lower yourself back to the starting position. Do fifteen reps before moving to the other leg.

6. Kicks

Begin the exercise in the same position as the previous one, resting elbows, knees and forearms on the floor. Squeeze your stomach.

• Raise your right leg to hip height, bending your 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 is straight.
• In either case, you must hold it for a few seconds. Do eight reps and switch legs. To give the exercise more resistance, you can use 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. The arms to the sides of the body.

• Raise your pelvis toward the ceiling, applying pressure with your buttocks or thighs. Your back should be diagonal to the ground.
• Hold the posture for a few seconds and return to the starting position, without actually touching the mat with your buttocks.
• Do ten reps, rest, and start over. A variant of this exercise is to place a round weight on the abdomen.

Try all of them and you will start seeing results immediately.