It’s been a year since I have been working out on a daily basis. After learning different exercises and techniques, I now love sharing how I got my results in hopes of helping others reach their goals. I work out each body part every week, but I really look forward to my booty exercises. Last Saturday, I was inspired to do this post because while I was at the gym doing my butt exercises, a woman came up to me and asked me “How do I get a firm butt like yours?”I smiled at her and started going over some of the exercises that I do at the gym as well as at home for when I don’t have the time to go to the gym.
I was so inspired after speaking with her, that I decided to ask others on Facebook if they would like me to create a blog post on “How to firm the booty.” I got a lot a feedback so I decided to create this post! This exercise can be done at the gym, in the comfort of your own home or at the park, so there no excuse why you can’t get that booty firm! Down below are 3 simple exercises that you can do once a week. If you want to see faster results, make it 3 times a week. I designate one day for my glutes, but every day I try to include one of these exercises at the end of each workout.
Are you ready to get a toned, tight butt?!
Let’s get to it!
Get on all fours so that your hands are shoulder width apart and your knees are straight below your hips. Bracing your abdominals and keeping your knee bent lift one leg up behind you until it is in line with your body and your foot is parallel to the ceiling (A). Lower back down to the starting position and repeat with the other leg (B). That’s one rep. Do 25 reps 4 times (25X4).
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Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt (A). Brace your core, then press into your heels and squeeze your glutes to raise your hips towards the ceiling (B). Hold the position for two seconds before lowering to start. That’s one rep. Do 25 reps 4 times (25X4).
Stand as tall as you can with your feet spread shoulder-width apart (A). Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position (B). That’s one rep. Do 25X4.
*Goblet squat is the same as a body-weight squat, but you are using a free weight
When I’m at the gym I usually use one 50lb free-weight to challenge myself and do 25 reps 2 times (25X2). I recommend using a weight that you can handle when you are doing this exercise. Goblet squats will give quicker results! Remember, when your body gets used to these exercises that means it time to go up in repetitions so you continue to see results.
I want to hear from you! Comment Below
What is your favorite booty workout?
Will you be implementing any of these exercises in your daily routine? If so, which one?
Do you have any questions for me?
Do you know someone that will benefit from this? If so, pay it forward and share this post with them!