Everybody has that one pair of pants: They would look great if only your butt were a little firmer. You can get a firm butt and wear those pants by following a few simple steps. From exercise tips to daily, easy tricks that don’t take any extra time, start working your way to a firmer butt fast.
Step 1
Use your butt muscles when you do cardio exercise. It’s a good idea to have a 30 to 40 minute cardio session, three times a week. Whether you prefer jogging outside, walking on a treadmill, biking in the gym or on the trail, or using an elliptical machine, start paying more attention to how you carry yourself and use your muscles while you’re exercising. Keep your back straight, take long, firm steps, and hold your butt muscles tight. Vary the resistance and speed to give your butt more of a workout; use an incline on the treadmill. FitSugar.com recommends the treadmill and the elliptical as the top cardio machines for toning the butt.
Step 2
Incorporate “glute kicks” when you walk or jog. Sports teams use these; SpecialOlympics.org calls them “a universal drill used throughout sport.” Do a slow jog in place and kick your feet back behind you, high enough to touch your butt. Do a 1-minute session, and work your way up to 2 and 3 minutes at a time.
Step 3
Do regular sets of standing leg raises. Stand facing the wall, about a foot away, and lean slightly against the wall with your hands at shoulder height. Extend one leg out behind you, lift and hold. Repeat with 10 lifts on each leg for one set. Do two sets each week.
Step 4
Do regular sets of kneeling leg lifts. Kneel on all fours. Keeping one knee bent, lift the leg up until it is even with the line of your back. Hold for a count of five, then lower to starting position. Repeat with 10 lifts on each leg, alternating from one leg to the other, for one set. Do two sets each week.
Step 5
Work on tightening your glutes anytime you are seated or idle — for example, when waiting in line, sitting in the car, talking on the phone or working at a desk. Simply tighten your butt muscles and hold, count to 10, then release. Do as many as you can. Lengthen the time you hold. Get in the habit of keeping your muscles tight.
Step 6
Take the stairs. Stair-climbing is great for firming up butt muscles, so skip the elevator whenever you can. RealWomensFitness.com recommends including step-ups during jogs and using inclines of any kind to help tone the butt.
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